CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #5 (No Measure)
3 sets of:
Seated Piked Double Leg Lifts x 10/15/20 reps
Tuck-Up to V-Up Complex x 5/10/15 reps
Side Hand Plank w/ Hip Circles x 5/10/15 reps
Superman Open/Close x 10/15/20
Warm-up (No Measure)
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
60 Seconds Russian Kettlebell Swings (light)
Metcon
Metcon (Time)
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs) OR 80 Kettlebell Swings
50/40 Calories of Rowing on Concept 2
Strength/Skill
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds