CrossFit Odyssey – CrossFit
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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 #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Warm-up (No Measure)
.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
and then …
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Metcon
Metcon (4 Rounds for time)
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
12 Dumbbell Thrusters (50/35 lb DBs)
12 Dumbbell Alternating Reverse Lunges (50/35 lb DBs)
400 Meter Run