MONDAY, 7/20/2020

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

Core #14 (No Measure)

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps

()

Warm-up (No Measure)

.

3 sets of:

Alternating Forward Lunges x 3 steps with each foot

Table Turners x 10

Alternating Lateral Lunges x 3 steps to each side

Table Turners x 10

Alternating Bowler Lunges x 3 steps to each side

Table Turners x 10

THEN…

Turkish Get-Ups x 6-8 reps each side

(partition reps as needed)

Metcon

Metcon (Time)

For time:

2000 Meter Row

20 Pull-Ups (scale to 12 strict)

40 Push-Ups

80 Double-Unders (20 cal bike or 80 lateral jumps)

40 Push-Ups

20 Pull-Ups (scale to 12 strict)

1600 Meter Run

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