CrossFit Odyssey – CrossFit

Warm-Up (No Measure)

General Warm-Up

3 Rounds (Increasing Intensity Each Round)

Row x 200 M

Hawaiian Squat x 5 / Leg

Inchworm Walk + Scap Push-Up + Press-Up x 5

Single Arm Banded Pull Down x 5 / Arm

Specific Warm-Up

Review customization options and spacing / timing logistics

Individual or Partner Conditioning (Time)

Full Effort (Performance)

Three rounds for time:

1000/850 Meter Row

800 Meter Run

40 Alternating Pistols

20 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

Full Victory

Three rounds for time:

1000/850 Meter Row

800 Meter Run

30 Cossack Squats

20 Kipping Pull-Ups

10 Heavy Dumbbell Push Presses

Goal < 36:00
Time Cap: 40:00