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)

.

Jump Rope x 2 minutes (no double-unders)

Followed by…

Two sets of:

Kettlebell Suitcase Carry x 50ft per side

Kettlebell Mountain Climber x 30 seconds

Two sets of:

Active Arch Hang x 5 reps, @ 2112 tempo

Kettlebell, Partial-Range Push-up x 12-20 reps

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time:

1000 Meter Row

80 Double-Unders

60-Meter Farmer’s Carry (32/24 kg KBs)

40 Push-Ups

20 Chest-to-Bar Pull-Ups

Time Cap = 40:00
FITNESS:

Three rounds for time:

1000 Meter Row

400 Meter Run

60-Meter Farmer’s Carry

40 Push-Ups

12 Strict Pull-Ups

Time Cap = 40:00