CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Spend 10 minutes on Pre-Run Warm-Up Drills

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Metcon

Metcon (Time)

FOR TIME In teams of 2

(1 person works/1 person rests)

Row OR Bike 1956 meters cash in…

THEN:

10 rounds for time EACH of:

4 Wall balls

4 pull ups

4 squats

4 ghd sit ups

4 burpees

.THEN

Cash out: Row OR Bike 1956 meters

Happy Birthday to me (10/04/1956)…Evil grin

Divide the row/bike anyway you like then alternate full rounds to complete 10 Rounds each.