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)

Open thoracic/activate glutes

Four sets of:

20 Seconds of V-Ups

10 Seconds of Rest

20 Seconds of Cossack Squats

10 Seconds of Rest

20 Seconds of Plank Walks

10 Seconds of Rest

20 seconds of Scapular Pull-Ups

10 Seconds of Rest

20 Seconds of Jumping Squats

10 Seconds of Rest

Metcon

Metcon (Time)

“Team Kelly+:

5 Rounds of

400m run (each runs 200m);

30 burpee boxjumps (24/20);

30 wallballs (20/14)

Teams of 2, only one partner works at at time; each partner runs 200m relay style, then complete BBJO divided any way they want, then complete wallballs divided any way they want; repeat for a total of 5 rounds