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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3 Minutes Assault Bike w/ Nasal Breathing Only

Static Hang x 60 seconds

Wall Slides x 60 seconds

Handstand Hold x 60 seconds

Two Rounds (ramp up intensity throughout):

5 calorie AB

5 Wall Climbs

5-Line Shuttle Run

Metcon

Metcon (3 Rounds for time)

Every 10 minutes, for 30 minutes (3 sets) for times of:

500 Meter Row

20 Burpee Box Jump-Overs (24″/20″)

30/20 Calories of Assault Bike

400 Meter Run