CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

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

Warm-up (No Measure)

Two Sets: Kettlebell Halos x 5 each direction

Waiter Hold Alternating Reverse Lunges x 10 each side

Rotational Med Ball Throws x 5 per side

Bear Crawl x 20 yards forward + 20 yards backward

Rest as needed

Metcon

Metcon (Time)

FITNESS:

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Wall Ball Shots

Lateral Jumps Over Parallette

Push-Ups

Time Cap = 30 minutes

Metcon (Time)

PERFORMANCE:

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Wall Ball Shots (20/14 lbs)

Double-Unders

Push-Ups

Time Cap = 30 minutes