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)

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Stiff-Leg Sumo Deadlifts x 10 reps

Ball Slams x 10 reps

Metcon

Metcon (Time)

Three rounds for time of:

Partner A Rows 500 Meters…

While Partner B performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

THEN

Partner B Rows 500 Meters…

While Partner A performs a 100-Foot Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row

THEN

Both Partners A and B run 400 Meters (together)

———–

One full round requires that both partners row 500 meters, perform 100-feet of lunges, and run 400 meters. Complete a total of 3 rounds, such that each partner rows 1500 meters, lunges 300-feet, and runs 1200 meters.