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)

.

Banded Clam Shells x 10 reps + 20 seconds iso hold per side

Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side

Banded Cross Under Lunge x 10 reps per side

Three rounds of:

30 Double-Unders or 30 Seconds of Double-Under attempts

5 Donkey Kicks

10 Cossack Squats

Metcon

Metcon (Time)

Five rounds for time of:

50 Calories of Rowing

40 Air Squats

30 Push-Ups

20 Toes to Bar

10 Strict Pull-Ups

Time Cap = 40 Minutes