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)

.

Tabata Fun! x 3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 10 minutes, for 40 minutes (4 sets) for times:

800 Meter Run

60 Double-Unders

40 Alternating Dumbbell Snatches (50/35 lbs)

20 Alternating Pistols

Note times for all four sets and then sum them for overall working time.

FITNESS:

Every 10 minutes, for 40 minutes (4 sets) for times:

800 Meter Run

40 Alternating Dumbbell Snatches

20 Alternating Pistols

20/15 Calories of Assault Bike, Bike Erg or Ski Erg

Note times for all four sets and then sum them for overall working time.