CrossFit Odyssey – CrossFit

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 ABs 2 (No Measure)

9 MINUTE AMRAP (As Many Reps As Possible)

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

Warm-up (No Measure)

3 sets:

30-60second plank

Rest 15-20 seconds

Low plank hold 10-15 seconds

Rest 15-20 seconds

Handstand hold 30-60 seconds

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds)

20 minute AMRAP

4 Strict Handstand Pushups OR 8 Tempo Pushups @111-

8 Burpees

16 Lunges (add weight if you have it)

Strength/Skill

3 Sers of:

10-12 Single-Leg Glute Bridges each leg (2 second hold at top of each rep)

8-10 Fire Hydrants each leg

60 second hollow hold