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)

.

Banded lat stretch x 45 sec each side

Banded Pec streatch x 45 sec each side

Glute activation x 2 both sides

run 800 m with your partner

Metcon

Team Barbara (Time)

5 Rounds for time of:

20 pullups

30 pushups

40 situps

50 squats

Teams of 2, only one partner works at a time; may divide up the reps however you want, but must do all pullups in a round before moving on to pushups, etc. must also do elements in order listed: pullups, pushups, situps, squats)

*Harder version could be:

strict pullups

HSPU

medball situps

goblet squats

(but probably need to only do 4 rounds)