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 #8 (No Measure)
2 sets of:
Standing Side Leg Lifts on Wall x 15/30/45 reps
Supine Piked Crunches x 10/20/30 reps
Hollow Body Lean on Wall x 15/30/45 seconds
Wall Slides x 10/20/30 reps
Support Hold or Swings on Chairs x 15/30/45 seconds
Warm-up (No Measure)
Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike/row Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
Metcon
Metcon (3 Rounds for time)
For time:
50/35 Calorie Assault Bike
50 Dumbbell Thrusters (light loading)
Rest until the running clock reaches 10:00, and then…
For time:
50 Dumbbell Thrusters (light loading)
75/50 Calorie Assault Bike
Rest until the running clock reaches 22:00, and then…
For time:
100/70 Calorie Assault Bike
50 Dumbbell Thrusters (light loading)
For rowing add 10 calories to each interval
If you want to add a little 🌶 wear a weighted vest.