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)
.
Row or Jog x 800 meters at an easy pace
Two sets of:
Dip Support Hold x 30 seconds (the starting or top position of a dip)
Wall Sit x 30 seconds
Passive Supinated Hang on Pull-up Bar x 30 seconds
Two sets of:
Batwing Extensions x 5 reps @ 2121 tempo
Scapular Push-ups from Elbows or Hands x 8 reps @ 1111 tempo
Metcon
Beach Muscles (Time)
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed byโฆ
20 rounds (partners alternating full rounds) ofโฆ
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed byโฆ
1600 Meter Relay Run (alternating 400 meters)