CrossFit Odyssey – CrossFit

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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 #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

Metcon

Metcon (Time)

“For Time (with a Partner)

800 meter Medicine Ball Run (30/20 lb, together with one med-ball)

30 Burpees

30 Jumping Lunges

30 Air Squats

30 Mountain Climbers

3 minute Plank Hold

800 meter Medicine Ball Run (30/20 lb, together with one med-ball)

One person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Both athletes will do the 800-meter Run together with the Medicine Ball, alternating the carry as needed. For the middle section, one person works while the other partner holds the medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

Score is the time on the clock when the last 800-meter Run is completed.”