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 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

Dumbbell Goblet Squat x 10 reps

Metcon

Metcon (Time)

PERFORMANCE:

In teams of two, complete three rounds for time of:

800 Meter Run (together)

Partner 1 = 30 Pull-Ups

Partner 2 = 15 Hang Squat Cleans (135/95 lbs)

Partner 1 = 15 Hang Squat Cleans (135/95 lbs)

Partner 2 = 30 Pull-Ups

Partners will run together and cannot move to their first task until both partners have completed the 800 meter run and may not move to the second task until both partners have completed the first task.

FITNESS:

Three rounds for time of:

800 Meter Run (together)

Partner 1 = 30 Goblet Squats

Partner 2 = 15 Strict Pull-Ups

Partners will run together and cannot move to their first task until both partners have completed the 800 meter run and may not move to the second task until both partners have completed the first task.