CrossFit Odyssey – CrossFit

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

CORE #7 (No Measure)

3 sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps

Side Crunches x 10/20 reps

Tuck Rocks x 20/40 reps

Side Plank (right and left) Forward/Backward Hips x 10/20 reps

Seated Straddled Leg Lift Hold x 5/10 seconds

Rest if necessary
https://www.youtube.com/watch?v=Ol3uark2tv8

Warm-up (No Measure)

Two or Three sets of:

Shuttle Runs x 4

(place cones 30′ apart)

Forward/Backward Leg Swings x 10 reps per side

Banded Pass Thrus in Bottom of the Squat x 10 reps

Lateral Leg Swings x 10 reps per side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Against a 30-minute running clock…

1000 Meter Row

immediately followed by as many round and reps as possible of…

5 Muscle-Ups

10 Strict Handstand Push-Ups

15 Kettlebell Swings (24/16 kg)

20 Alternating Pistols

FITNESS:

Against a 30-minute running clock…

1000 Meter Row

immediately followed by as many round and reps as possible of…

10 Strict Pull-Ups

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

15 Kettlebell Swings

20 Goblet Squats