CrossFit Odyssey – CrossFit

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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

Warm-up (No Measure)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Metcon

Metcon (2 Rounds for reps)

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:

400 Meter Run

40 Push-Ups

20 Kettlebell Swings (24/16 kg)