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

Kari Pearce #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Chest-to-Bar Pull-Ups OR 5 Strict Pull-Ups

10 Box Jumps (24″/20″ – jump up, step down)

15/10 Calories of Assault Bike

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:

15 Calories of Rowing

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

5 Burpee Box Jump-Overs (24″/20″)

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders OR 200 Meter Run

20 Air Squats

10 Push-Ups