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)

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Two sets of:

Band Assisted Hip Flexor Stretch x 45 seconds per side

Band Assisted Lat Stretch x 45 seconds per side

Three Sets:

Single Arm Hang from Bar x 10-15 seconds per side

Alternating Plank to Pike Toe Taps x 20 reps

100 meter run

Rest as needed

Metcon

Metcon (Time)

In teams of two, alternating each movement, complete ten (10) rounds (total not each!) for time of:

400 Meter Run

20 Dumbbell Burpee Deadlifts (50/35 lbs)

20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)

(Partner A runs 400 meters; Partner B performs 20 Dumbbell Burpee Deadlifts; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)