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)

.

.

Three sets, increasing your pace as you work, of:

Run x 150-200 meters

Slider Seal Walk x 50 feet (25 forward, 25 backward)

Row x 8-10 Calories

(As you increase your pace, put your focus on staying tight and controlled through the seal walk. We are practicing for the same concept when you get to the wall walks in today’s workout)

Metcon

Metcon (4 Rounds for calories)

Against an 8-minute running clock…

400 Meter Run

4 Wall Walks

400 Meter Run

8 Burpees Over the Erg

Max Calories of Rowing

Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them up for your overall score.”