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)

Band Distracted Hip Flexor Stretch x 60 seconds per side

Butterfly Pulse x 30 seconds

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Four Tabata Sets Each of:

Bear Crawl

V-Ups

Donkey Kicks

Broad Jumps

Metcon

Metcon (Time)

Teams of 2, partners must split the work equally and run both 800s together

Buy in:

800 m

100 Weighted Lunges

30 rounds of:

3 Pull Ups,

3 Clean &-Jerk (135/95),

3 Burpees over the barbell

Buy out:

100 Weighted Lunges

800 m run