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 30 seconds, for 60 seconds (1 set) of:

Interval 1 – Kettlebell Ankle Pulse x 10 reps (right leg)

Interval 2 – Kettlebell Ankle Pulse x 10 reps (left leg)

Every 30 seconds, for 2 minutes (4 sets) of:

Candle Roll to Pistol Squat x 4-6 reps (alternate legs)

*Depending on time restraints, aim for the higher end of the rep scheme. If you choose to do 5 reps, start the next set on the opposite leg you finished the last rep on. If you do not have this skill yet then complete a Candlestick Roll.

Every 45 seconds, for 3 minutes (4 sets) of:

Strict Toes-to-Bar x 3-5 reps @ 3110

Metcon

Metcon (Time)

100 KB swings (70/55)

75 box jumps

50 thrusters (95/65)

25 strict pullups

while other partner runs 200m

Teams of 2; Partner A runs 200m while Partner B works on reps, then swap once Partner A returns from run; if you finish all reps of an element just wait til partner returns from the run, then you start running and that partner starts reps on the next element