SATURDAY, 6/6/2020

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

Warm-up (No Measure)

CORE #2 Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Two Sets:

Kettlebell Halos x 6 (3 each direction, nice and slow)

Alternating Single-Arm Kettlebell Snatches x 6

Two Sets:

Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Two Sets:

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Metcon (Time)

With a continuous running clock, perform the following for times:

0:00 – 1000 Meter Row

5:00 – 75 Dumbbell Push Presses

10:00 – 30 Strict Pull-Ups

15:00 – 75 Goblet Squats

20:00 – 75 Box Jump or Step-Overs

25:00 – 800 Meter Run

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