CrossFit Odyssey – CrossFit
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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 #13 (No Measure)
2 sets of:
Hand Plank Arm Scratchers x 10 reps
Elbow Plank Oblique Crunches x 10 reps
Hollow Body Flutter Kicks x 30seconds
Tuck Rocks (fast) x 30 reps
Warm-up (No Measure)
.
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Metcon
Metcon (No Measure)
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups
Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups
Station 4 – 200 Meter Run
FITNESS:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 9/6 Calories of Assault Bike + 15 Kettlebell Sumo Deadlifts
Station 2 – 9/6 Calories of Assault Bike + 12 Dumbbell Push Presses
Station 3 – 9/6 Calories of Assault Bike + 9 Strict Pull-Ups
Station 4 – 200 Meter Run