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)

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Perform the following with nasal breathing on the Assault Bike

One set of:

Light to moderate pace x 60 seconds, note RPM

Increase pace by 10 RPM x 60 seconds, maintain nasal breathing

Light to moderate pace x 60 seconds

One set of:

Scapular Pull-up x 10

Walking Lunge x 10

Strict Pull-up x 5

Reverse Lunge with KB Farmer’s Carry x 10

Kipping Pull-up x 5

Metcon

Metcon (Time)

PERFORMANCE:

Team Style Conditioning

Two rounds for time:

20/15 Calories of Assault Bike

10 Strict Pull-Ups

400 Meter Run

20 Chest-to-Bar Pull-Ups

60/45 Calories of Rowing

30 Pull-Ups

800 Meter Run

40 Walking Lunges with Kettlebells

Accessory Work

3 sets

20 Snow angels

10 side lying powell raises