CrossFit Odyssey – CrossFit

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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

Warm-up (No Measure)

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Metcon

Metcon (Time)

For time:

800 Meter Run

Five rounds of:

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips or Stationary Dips

12 Burpees

800 Meter Run

Five rounds of:

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips or Stationary Dips

12 Burpees

800 Meter Run