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)

.

Run x 400m, nasal breathing only

Followed by…

Two sets of:

Scapular Pull-up x 15

Shoulder Tap + Push-up x 10

Cossack Squat x 5 per side

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Strict Pull-Ups

10 Push-Ups

20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.