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)

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Bench Press (5X7)

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 7 reps @ 65-70%

Metcon

Metcon (Time)

Five rounds for time:

20/15 Calories of Assault Bike

12 Toes to Bar

12 Stationary or Ring Dips @ 1111

12 Push-Ups