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)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 30 minutes of:

30/22 Calories of Assault Bike, Ski Erg or Rowing

30 Double-Unders

30 Push Presses (95/65 lbs)

30 Alternating Lunges (95/65 lbs)

30 Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 30 minutes of:

30/22 Calories of Assault Bike, Ski Erg or Rowing

30 Lateral Jumps Over Parallette

30 Dumbbell Push Presses

30 Alternating Lunges

30 Push-UpS