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

2 Rounds

Assault Bike x :30

Hawaiian Squat x 4 / Leg

Tempo Push-Up x 6 @ 30X1

Inchworm Walk + Scap Push-Up + Press-Up

Practice Round:

4/3 Calories of Assault Bike

6 Alternating Pistols or Kossack Squat

4 Ring or Stationary Dips

3 Push Presses

2 Hang Squat Cleans

Metcon

Partner Conditioning (12 Rounds for time)

PERFORMANCE:

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:

15/10 Calories of Assault Bike

12 Alternating Pistols

9 Ring Dips

6 Push Presses (135/95 lbs)

3 Hang Squat Cleans (135/95 lbs)

FITNESS:

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:

12/8 Calories of Assault Bike

12 Back Step Alternating Lunges with Goblet Hold

9 Goblet Squats

6 Single-Arm Kettlebell Push Presses (3 each arm)

3 Ring Dips or 6 Stationary Dips

Goal < 36:00
Time Cap: 42:00