CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Review: Rowing Tips for Improved Efficiency

Posterior Chain Mobility Drill x 10 reps per leg per position


Followed by…

Face Pulls x 10-15 reps

Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)

Kettlebell Windmills x 10 reps per side


Metcon (Weight)

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg