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

.

Warm-up

Two Rounds:

Sampson Lunge x 100 Feet

Banded Triceps Push Down x 10

Hawaiian Squat x 8 / Side

Banded Wide Grip Strict Pull-Up x 3-5 @ 51X2

Banded Squat Rocks x :45

200 M Run

3-5 Strict Pull-Ups

8 Push-Ups @ 10X1

12 Alternating Pistols or Cossack Squats

200 M Run

Metcon

Death by Bodyweight (Time)

Full Effort (Performance)

For time:

800 Meter Run

immediately followed by…

Five rounds of:

8 Strict Pull-Ups

16 Push-Ups @ 10X1

24 Alternating Pistols or Cossack Squats

immediately followed by…

800 Meter Run

Goal < 30:00
Time Cap = 35:00

Full Victory

For time:

800 Meter Run

immediately followed by…

Five rounds of:

4 Wall Walks

15 Sit-Ups

20 Cossack Squats

immediately followed by…

800 Meter Run

Goal < 30:00
Time Cap = 35:00