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
3 Rounds for Activation and Mobility
Reach-Thrus x 10
Russian Step-Ups x 8 / leg
Banded Lat Pulldown x 10
Ring Row x 8
One Practice Round:
200 M Run
6 Thruster
5 Pull-Up
4 DB Box Step-Over
Metcon
Twisted 21-15-9 (Time)
PERFORMANCE:
Four rounds for time of:
800 Meter Run
21 Thrusters (75/55 lbs)
15 Chest-to-Bar Pull-Ups
9 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
FITNESS:
Four rounds for time of:
800 Meter Run
21 Dumbbell Thrusters
9 Strict Pull-Ups
9 Dumbbell Box Step-Overs
Goal < 32:00 (8 minutes/round)
Time Cap: 36 Minutes