FRIDAY, 4/10/2020

CrossFit Odyssey – CrossFit

Warm-up

6am Join Zoom Meeting

https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09

Meeting ID: 696 976 051

Password: 415256

7am Join Zoom Meeting

https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09

Meeting ID: 826 032 637

Password: 007545

12pm Join Zoom Meeting

https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09

Meeting ID: 551 839 735

Password: 620329

6pm Join Zoom Meeting

https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09

Meeting ID: 156 921 334

Password: 335011

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

Strength/Skill

Four sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1 (Add weight if easy and go SLOOOOW)

Rest 45 seconds after each leg

1 arm KB/DB Row x 8 reps @ 21X0

Rest 60 seconds

Use a chair for your back foot on the Bulgarians!

Metcon

Metcon (Time)

For time:

800m run/1000 Meter Row/1 mile on bike

100 Air Squats

75 Kettlebell Swings

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

75 Kettlebell Swings

100 Air Squats

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