CrossFit Odyssey – CrossFit
Warm-up
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Password: 406587
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)
40 second on 20 second off of the following 10 movements:
Db overhead knee crunches
DB OHside bends
DB OH Lunges
Goblet squats
wood chops (like a swing but all the way over head then down to the zipper between the legs
Kneeling left DB rotations (start low on the left and rotate to OH)
Kneeling left curl and press (left knee down left arm work)
Right kneeling rotations
right kneeling curl and press
Squat bring the DB up to chest high with straigh arms as you squat.
Metcon
Metcon (3 Rounds for time)
OPTION 1
Complete the following for time:
Three rounds of…
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of…
10 Push-Ups
20 Alternating Lunges
Immediately followed by…
Three rounds for time of…
500 Meter Row or 400 Meter Run
50 Double-Unders
Metcon (AMRAP – Rounds and Reps)
OPTION 2
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Ball Shots
10 Alternating Reverse Lunges with Dumbbells
5 Strict Tempo hand release push ups @2222 If alone, work:Rest = 1:1