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
.
Run x 400m, nasal breathing only
Front Rack Kettlebell Carry x 100m
Two sets of:
Supinated Passive Hang on Pull-up Bar x 30 seconds
Dive-Bomber Push-up x 10 reps
Metcon
Crooked Cane | Performance & Fitness (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (together)
80 Walking Lunges with Kettlebell Farmer’s Carry (20/20/20/20 – alternating partners)
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (10/10/10/10 – even reps per arm)
Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.