CrossFit Odyssey – CrossFit
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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
Warm-up (No Measure)
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Metcon
Metcon (3 Rounds for reps)
Complete as many rounds and reps as possible in 6 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
Rest until the running clock reaches 8:00, and then…
Complete as many rounds and reps as possible in 7 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
Rest until the running clock reaches 17:00, and then…
Complete as many rounds and reps as possible in 8 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups