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)

Activate Glutes/Open thoracic

Metcon

PERFORM ROUND 1

REST 5 MINUTES

PERFORM ROUND 2

Metcon (AMRAP – Rounds and Reps)

Round 1

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

20 Alternating Cossack Squats with Kettlebell Goblet Hold

20 Single-Arm Kettlebell Presses (10 each arm)

OR

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Metcon (AMRAP – Rounds and Reps)

ROUND 2

FITNESS AND PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Assault Bike

40 Push-Ups

20 Wall Ball Shots (20/14 lbs)