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SATURDAY, 4/25/2020

CrossFit Odyssey – CrossFit


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Meeting ID: 164 446 083

Password: 406587

Joints/Tens (No Measure)


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 (3 Rounds for time)


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)


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

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