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
.

Row x 500m

Bodyweight Walking Lunge x 20 steps

Assault Bike x 2 minutes

Dive Bomber Push-Up x 10 reps

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups OR L-seated DB Presses

6 Strict Pull-Ups

9 Toes-to-Bar/ V-ups/ banded V-ups

12 Goblet Squats (32/24 kg)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.