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
.
One set of:
Run x 800m at conversational pace
Two sets of:
Single-Arm Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50ft per side
Dumbbell Kang Squat x 5 reps
Metcon
Performance and Fitness:
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Partner A:
400 Meter Run*
Partner B: AMRAP of:
5 Bar Muscle-Ups or 10 Strict Pull-Ups/Ring Rows
10 Devil’s Presses (50/35 lb Dumbbells)
15/10 Calories of Assault Bike
*One teammate will always be running while the other teammate performs the triplet. Once the teammate comes in from the run, they switch roles and begin working on the triplet wherever their partner left off. Keep a running total of how many rounds your team completes.