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CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs

Metcon

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

50/40 Calories of Assault Bike or Bike Erg

20 Dumbbell Box Step-Ups (50/35 lb DBs)

10 Wall Walks

Accessory Work

Three sets of:

20 Single Leg Alternating V-Ups

20 Pike Overs

30 Flutter Kicks (each leg)

Rest 90 seconds