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
.

Run x 400m at an easy to moderate pace

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Metcon

Team Pink Ribbon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 40 minutes of:

400 Meter Run with Dumbbells (together, each partner holds one)

20 Walking Lunges with Farmer’s Carry (50/35 lb DBs; each partner, one works while the other rests)

20 Dumbbell Floor Presses (50/35 lb DBs; each partner, one works while the other rests)

10 Devil’s Presses (50/35 lb DBs; each partner, one works while the other rests)

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