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)

Every 90 seconds for 9 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Strength/Skill

Overhead Squat (4 X 3)

EVERY 2 min x 8 min (4 rounds)… 3 overhead squats progressively narrow over 4 sets!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 20 minutes

400 meter Run

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10 Pull-Ups

10 Toes-to-Bars

10 Overhead Walking Lunges (45/35 lb plate)

Partner A runs 400 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10 toes-to-bar, 10 overhead walking lunges. When Partner A returns from the run, partners tag and switch places.