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 x 800m at conversational pace

Three sets of:

Bodyweight Walking Lunge x 10 steps

Bodyweight Box Step Up x 10 reps, alternating

Scapular Pull-up x 10 reps

Passive Hang on Pull-up Bar x 20 seconds

Metcon

Prime Time (Time)

In teams of two, complete the following for time:
80 Follow-the-Leader Box Jump-Overs* (30”/24” – 40 reps each partner. One partner jumps or steps over the box, then the second partner follows. Continue this pattern until reps are achieved)
60 Synchronized Goblet Squats (24/16 kg each)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead*
800 Meter Run (together)
40 Strict Pull-Ups while Partner Holds 24/16 kg Kettlebells Overhead*
60 Synchronized Goblet Squats (24/16 kg each)
80 Follow-the-Leader Box Jump-Overs (30”/24” – 40 reps each partner)

*Teammates cannot accumulate strict pull-up reps unless their partner is in the overhead isometric hold position.”