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)

4 sets

20 Russian Twists (25/15)

60 seconds Prone plank (elbows or hands)

With your partner: 3 sets

Partner A rows 200m while partner B does burpees over the Erg (1 fore every stroke!)

this is going to require a lot of communication and coordination!!!

Metcon

Metcon (Time)

For Time:

Teams of 2

Each partner does 60 seconds of work while the other partner rests of:

1 – Sledge Hammer

2 – Rope Undulations

3 – Box Jumps

4 – Tire Flips

5 – single KB thrusters (both hands on the horns) (55/35)

Both Partners complete 3 rounds

Finish with 50 alternating Burpees (25 each)