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)
.
Run x 800m, nasal breathing only
Supinated Passive Hang-on Pull-up Bar x 30 seconds
Supine Table Hold x 30-60 seconds
Two sets of:
Scapular Pull-up x 10 reps
Dumbbell Waiter’s Carry x 50 feet per arm
Dumbbell Goblet Squat x 10 reps
Metcon
Bulldog (AMRAP – Rounds and Reps)
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
4 Strict Pull-Ups
8 Push Presses (135/95 lbs)
12 Front Squats (135/95 lbs)
*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.