CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #1 (No Measure)
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps
Warm-up (No Measure)
Tabata of:
(20 seconds work followed by 10 seconds rest)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Metcon
Running Cindy (Time)
Scale appropriately…
For Time:
1000 Meter Run
5 Rounds of Cindy*
800 Meter Run
4 Rounds of Cindy
600 Meter Run
3 Rounds of Cindy
400 Meter Run
2 Rounds of Cindy
200 Meter Run
1 Round of Cindy
Cindy:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Time Cap: 40:00