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
.

Three sets of:

2-Minute Machine Warm Up

10-15 Dumbbell Hammer Curl + Overhead Press

30-Second Overhead Dumbbell Carry

50 Foot Walking Lunge

30-Second Squat Hold

Bergener

Metcon (Time)

PERFORMANCE:

In teams of two, complete eight (8) rounds each of:

Station 1 – 15/10 Calories of Assault Bike

Station 2 – Barbell Complex*

* Barbell Complex:

4 Power Cleans (135/95 lbs)

6 Alternating Reverse Lunges (135/95 lbs)

8 Shoulder to Overhead (135/95 lbs)

Each partner must complete each station 8 times. You must rotate stations as a team – so one partner will always be on the bike and one on the barbell.
FITNESS:

In teams of two, complete eight (8) rounds each of:

Station 1 – 15/10 Calories of Assault Bike

Station 2 – Kettlebell Complex*

Each partner must complete each station 8 times. You must rotate stations as a team – so one partner will always be on the bike and one on the kettlebell.