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
.
Run 400m, nasal breathing only
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Dumbbell Goblet Squat x 10 reps
Metcon
Metcon (Time)
PERFORMANCE:
In teams of two, complete three rounds for time of:
800 Meter Run (together)
Partner 1 = 30 Pull-Ups
Partner 2 = 15 Hang Squat Cleans (135/95 lbs)
Partner 1 = 15 Hang Squat Cleans (135/95 lbs)
Partner 2 = 30 Pull-Ups
Partners will run together and cannot move to their first task until both partners have completed the 800 meter run and may not move to the second task until both partners have completed the first task.
FITNESS:
Three rounds for time of:
800 Meter Run (together)
Partner 1 = 30 Goblet Squats
Partner 2 = 15 Strict Pull-Ups
Partners will run together and cannot move to their first task until both partners have completed the 800 meter run and may not move to the second task until both partners have completed the first task.