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)

Nose to Wall Handstand Hold x 60 seconds

Pec Stick (or Medicine Ball) Activation x 60 seconds

Russian Baby-Makers x 10-15 reps

Pec Stick (or Medicine Ball) Activation x 60 seconds

Burpee Broad Jumps x 10

Metcon

Metcon (Time)

FOR TIME:

100 KB swings (70/55)

75 box jumps

50 thrusters (95/65)

25 strict pullups

*while other partner runs 200m

Teams of 2

Partner A runs 200m while Partner B works on reps, then swap once Partner A returns from run. If you finish all reps of an element just wait til partner returns from the run, then you start running and that partner starts reps on the next element