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

Warm-up (No Measure)

12 glute bridges

24 mason twists

36 1-leg v-ups

10 Scap Pull-ups

5 Frog Hops

5 Kip Swings from pullup bar

3 Straight Arm Burpees

3 Strict Pull-ups

1 Burpee to Target

1 Burpee Pull-up

Metcon

Metcon (Time)

In teams of two, alternating tasks until both partners complete 4 rounds:

Row 500m

12 burpee pull-ups

21 box jumps (24/20)