CrossFit Odyssey – CrossFit
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 #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