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)

Toe Mobility Drills x 60 seconds each side

Couch Stretch x 60 seconds each side

Hip CARs x 60 seconds each side

Ankle CARs x 60 seconds each side

Tabata x 8 sets (4 of each movement)

(20 seconds work + 10 seconds rest = 1 Tabata set)

Odd Sets – Bear Crawl

Even Sets – Butt Kickers

Metcon

ROW-MEO AND JULIET (Time)

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.