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
.

Two sets of:

Kettlebell Suitcase Deadlift x 5, right side

Kettlebell Suitcase Carry x 50 feet, right side

Kettlebell Suitcase Deadlift x 5, left side

Kettlebell Suitcase Carry x 50 feet, left side

Two sets of:

Assault Bike x 60 seconds

Box Step up x 6 each leg or Box Jump x 8-10

Metcon

Metcon (Time)

Team Conditioning | Performance & Fitness

In teams of two, alternating each movement, complete ten (10) rounds for time of:

400 Meter Run

20 Dumbbell Burpee Deadlifts (50/35 lbs)

20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)

(Partner A runs 400 meters; Partner B performs 20 Dumbbell Burpee Deadlifts; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)