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)
.
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 Farmerโs 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