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

Partner 1 Bikes

Partner 2 completes the exercise (switch after every exercise):

50 Feet / Direction Banded Monster Walk

50 Feet / Direction Banded Lateral Walk

10 / side Banded Cross Under Lunge

Then everyone grab a Kettlebell…

10 Kang Squat

Goblet Squat Hold + OH Press x 10

10 / side Single Arm Front Rack KB Squat

60 Seconds Wrist Stretch

Metcon

Beach Muscles (Time)

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips or Stationary Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)