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

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Strength/Skill

Three sets of:

30 seconds of Assault Bike @ 80-85%

Banded Good Morning x 15-20 reps

Rest 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

800 Meter Run

40 Kettlebell Swings (24/16 kg)

20 Pull-Ups (Scale to 10 Strict Pull-Ups)