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)

Band Distracted Hip Flexor Stretch x 60 seconds per side

Butterfly Pulse x 30 seconds

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Strength/Skill

Four Tabata Sets Each of:

Bear Crawl

V-Ups

Donkey Kicks

Broad Jumps

Metcon

Metcon (Time)

For Time (with a Partner)

5,000 meter Row

50 Front Squats

60 Box Jumps

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.