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 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)

Single Arm Dumbbell Hang Snatch x 5 reps

Metcon

Vredefort (Time)

PERFORMANCE:
In teams of two, complete five (5) rounds for time of:
Run 400 Meters (partners must stay together)
30 Pull-Ups (15 each)
20 Devil’s Presses (10 each)

Partners must run together, and may only start their pull-ups once both members are back from the run.

FITNESS:
In teams of two, complete five (5) rounds for time of:
Run 400 Meters (partners must stay together)
20 Strict Pull-Ups (10 each)
20 Devil’s Presses (10 each)

Partners must run together, and may only start their pull-ups once both members are back from the run.