CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
General Warm-Up
Partner 1 Rows While Partner 2 Completes the following – switch after every exercise and increase intensity on the rower:
Perfect Stretch x :45 / Side
Hollow Body Bounces x :45
Eccentric Ring Row x 8-10 @ 31X0
Goat Bag Swing x 20
Weighted Calf Raises x 20
Specific Warm-Up
Practice Round
200 M Row/Run
20 Double Unders
100-Foot Farmer Carry
10 KB Swings
3-5 Strict Pull-Ups
30 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Double-Unders
300-Foot Farmer’s Carry (32/24 kg KBs)
20 Kettlebell Swings (32/24 kg)
10 Strict Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row or 400 Meter Run
40 Single-Unders
300-Foot Farmer’s Carry
20 Kettlebell Swings
10 Strict Pull-Ups