SATURDAY, 2/20/21

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 #2 (No Measure)

Core #2

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Warm-up (No Measure)

Three Sets:

Single-Arm Hang from Bar x 10-15 seconds per side

(At home – Single-Arm Plank 30 seconds each side)

Alternating Plank to Pike Toe Taps x 20 reps

100 meter run OR 30 Double Unders OR 60 jump ropes

Rest as needed

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 25 minutes of:

400 Meter Run or 25/18 Calories of Assault Bike

15 Dumbbell Thrusters (50/35 lb DBs)

15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

400 Meter Run or 25/18 Calories of Assault Bike

15 Devil’s Presses (50/35 lb DBs)

Compare your results to November 28, 2020.

AT HOME OPTION:

400 m Run OR 100 Double Unders OR 200 Jump Ropes or lateral jumps

15 Squat Jumps

15 Lunges each leg

400 m Run OR 100 Double Unders OR 200 Jump Ropes or lateral jumps

15 Burpee Box Jumps/step-ups

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