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 by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips or Stationary Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)