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SATURDAY, 5/1/21

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)

.

Three sets at 70-75% effort of:

3-5 Supinated-Grip Pull-Ups @ 3011

10 Tempo Med-Ball Squats @ 4242

7-10 Strict Pull-Ups

20 Air Squats

Rest 2 minutes

Metcon

Metcon (Time)

In teams of two, complete the following for time:

2000 Meter Relay Row

1600 Meter Relay Run

120 Single-Arm Dumbbell Thrusters (50/35 lbs)

80 Toes to Bar

40 Strict Pull-Ups

20 Strict Handstand Push-Ups

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

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