CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats
Core #2 (No Measure)
Core #2
Two sets, for time, of:
Hand Plank Shoulder Tap x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps
Rest 60 seconds
Metcon
Metcon (6 Rounds for reps)
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00, and then…
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds