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
.

General Running Warm-Up:

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Run x 400m

Two sets of:

Wall Ball Kang Squat x 8 reps

Wall Ball Mountain Climber x 16 reps

Box Step-Up x 16 reps (8 per side)

Metcon

Metcon (Time)

Teams of two complete the following for time:

*Station 1 – 800 Meter Run and 1000 Meter Row

*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)

*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike

*Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)

Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.

Time Cap = 40:00 – please adjust distances accordingly.