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MONDAY, 5/11/2020

CrossFit Odyssey – CrossFit

5:30am ZOOM
Meeting ID: 834 9771 8564
Password: 853944

7am ZOOM
Meeting ID: 826 032 637
Password: 007545

8am ZOOM
Meeting ID: 868 9509 5764
Password: 415374

9:30am ZOOM
Meeting ID: 894 2767 2227
Password: 050060

12:30pm ZOOM
Meeting ID: 823 4490 0039
Password: 205312

4:30pm ZOOM
Meeting ID: 827 1615 2224
Password: 629251

5:30pm ZOOM
Meeting ID: 843 9541 0806
Password: 169804

6:30pm ZOOM
Meeting ID: 871 9294 7014
Password: 195008


Joints/Tens (No Measure)


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


Reverse Snow Angels x 20 reps (slow and controlled)

Two sets of:

200 Meter Run

10 Russian Baby Makers

10 scap pushups

1 Complex: 4 Shoulder Taps + 2 Push-Ups + Press-Up

10 DB Rows Each arm

10 Standing Arnolds (curl+press) Each arm


Metcon (4 Rounds for reps)

Max Reps Conditioning (Primary Session)

FOUR Sets of 3 Minute AMRAP:

300 meter Run

Max Rep Deck Squats using a kb or db

Rest 3 minutes

*If this movement is challenging for you then please omit the weight and do these as a bodyweight exercise or use assistance by pushing off your hands

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