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)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Strict Pull-Ups

10 Push-Ups

20 Kettlebell Swings (24/16 kg)

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.