SATURDAY, 5/30/2020

CrossFit Odyssey – CrossFit

Warm-up

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Meeting ID: 815 7121 2894

Password: 888159

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

Metcon

Warm-up (No Measure)

Core #10 – 5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Rest 2 minutes

max Static Hang x 3 minutes in as few sets as possible

Kettlebell Movement Primer

Four sets (2 with each side) of:

Single-Arm Press (or Push Press) x 3 reps

Waiter Hold Alternating Reverse Lunges x 6 reps

Rest as needed

Metcon (Time)

PERFORMANCE:

Ten rounds for time of:

200 Meter Run or 50 Double-Unders

10 Down Ups

8 Ground to Overheads (95/65 lbs)

FITNESS:

Ten rounds for time of:

200 Meter Run

10 Down Ups

16 Kettlebell Swings

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