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)

.

Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 – Prone Walk-Outs x 5 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Burpee Broad Jumps x 3-5 reps

Metcon

Metcon (Time)

In teams of three, complete three rounds each of:

350 Meter Row

(rest station)

20 Dumbbell Hang Cleans (50/35 lbs)

(rest station)

10 Bar Muscle-Ups (or 10 Strict Pull-Ups)

(rest station)

Teammates will attack this in a pipeline fashion. Teammate A will start rowing, and once they are off, they will move to a rest station while Partner B begins rowing. Once Partner B finishes rowing, Partner A may begin the Dumbbell Hang Cleans and Partner C begins rowing. Teams will follow this sequence until all teammates have completed three full rounds.