CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

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Meeting ID: 815 7121 2894

Password: 888159

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)

Fitness: Core #9…3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

THEN:

Static Hang x 60 seconds (accumulate if needed)

Y’s, T’s & W’s x 5 reps each

Handstand Hold x 60 seconds (accumulate if needed)

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Metcon

Strict Cindy (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats
Compare your results to January 6, 2020.”