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
.

Jog x 800m

Two sets of:

Bodyweight Walking Lunge x 10 reps

Alternating Cossack Squat x 10 reps

Scapular Pull-up x 10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

6 Strict Pull-Ups

12 Push-Ups

12 Thrusters (95/65 lbs)

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.