CrossFit Odyssey – CrossFit
Warm-up
Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #13 (No Measure)
2 sets of:
Hand Plank Arm Scratchers x 10 reps
Elbow Plank Oblique Crunches x 10 reps
Hollow Body Flutter Kicks x 30seconds
Tuck Rocks (fast) x 30 reps
()
Metcon
Metcon (5 Rounds for reps)
For max reps (or calories):
60 seconds of Assault Bike, Bike Erg or Rowing
Rest 60 seconds
60 seconds of Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups
Rest 4 minutes until the running clock reaches 15:00, and then…
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike or Rowing x 55-65% of Calories Achieved in 60 seconds
Minute 2 – Alternating Dumbbell Snatches x 55-65% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 55-65% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 55-65% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 55-65% of Reps Achieved in 60 seconds