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)

4 Minutes of Calf & Hamstring Mobility of Your Choice

4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Tabata Fun! x 3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Metcon

Team Eva (Time)

5 rounds for time of:

800m run

30 KB swings (70/55)

30 pullups

Teams of 2 – partners run a 400m together (so total of 800m run when combined), then complete KB swings divided any way they want, then complete pullups divided any way they want (repeat for total of 5 rounds)