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)

Couch Stretch x 60-90 seconds per side

Strength/Skill

Every 90 seconds for 12 minutes (2 sets):

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

Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges

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

Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Metcon

Metcon (Time)

For Time (in a Team of 3)

5 Rounds Of:

33 Power Cleans (175/125 scale as needed)

12 Tractor Tire Flips

400 meter Team Run

Then:

129 Burpees (1x)

In a team of 3, one partner works at a time. Break up the work as needed (except for the run, which is done together).