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)

Every minute, on the minute, for 12 minutes, complete:

Minute 1 – Inchworm Walk x 3 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Static Hang x 30-45 seconds

Metcon

CHOOSE ONE

Metcon (Time)

FITNESS:

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

50 Kettlebell Swings (25 each)

20 Strict Pull-Ups (10 each)

Partners must run together, and may only start kettlebell swings once both members are back at their station.

Metcon (Time)

PERFORMANCE:

In teams of two, complete five rounds for time of:

Run 400 Meters (partners must stay together)

20 Deadlifts (10 each – 225/155 lbs)

30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.