CrossFit Odyssey – CrossFit
8:30am Class
10am class
CLOSED rest of day!
Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
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
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
Metcon
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
Rx1- 6 Rounds for time:
30 Air Squats
19 Power Clean (135/95)
7 strict pull ups
400m run
Rx2- 21min AMRAP
30 Air Squats
19 Dumbbell Thrusters (25/10)
7 Burpees
400m Row
Rx3- 16min AMRAP (As Many Rounds As Possible in 16min)
19 Air Squats
19 Medicine Ball Slams (16/8)
7 Push Ups (knee push ups okay)
100m walk, jog, or run
