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

10 Yards x walk on balls of feet

10 Yards x walk on heels, toes up

20 Yards x sampson lunges

20 Yards x skip down + jog back

20 Yards burpee broad jumps

Two Rounds of:

200m run

5 burpees

5 cal bike

7 box jumps

Metcon

Teamwork Rox (Time)

PERFORMANCE:

Teams of two complete the following for time:

*Station 1 – 800 Meter Run and 1000 Meter Row

*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)

*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike

*Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)

FITNESS:

Teams of two complete the following for time:

*Station 1 – 600 Meter Run and 750 Meter Row

*Station 2 – 600 Meter Run and 40 Burpees

*Station 3 – 600 Meter Run and 30/21 Calories of Assault Bike

*Station 4 – 600 Meter Run and 40 Box Jumps

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

Time Cap = 40:00 – please adjust distances accordingly.