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
Warm-up (No Measure)
.
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1 – WB Hamstring Curls x 15 reps (or prone lying banded hamstring curls x 25 reps)
Station 2 – Alternating Single-Arm Kettlebell Press x 6 reps each arm @ 2111
(hold two KBs, one in the front-rack while the other presses overhead)
Station 3 – Banded Overhead Triceps Extensions x 25 reps @ 1010
Station 4 – Side Plank x 30 seconds each side
Metcon
Metcon (Time)
100 deadlifts
80 hang power cleans
60 front squats
40 jerks
20 thrusters
(use same bar and weight for all; RX is 135/95)
Teams of 3, one person works at a time, may divide reps any way you like but must do elements in order
Every minute on the minute, stop and all 3 people must complete 5 burpees