MONDAY, 9/7/2020 – LABOR DAY!

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


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