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 #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

Warm-up (No Measure)

Kettlebell Halos x 5 each direction

Single-Arm Floor Press x 6 Each Arm @ 3113 tempo

Single-Arm Extended Hip Bridges x 6 Each leg

Turkish Get-Ups x 3 Each Arm

Front Rack Hold Alternating Reverse Lunges x 6 Each Leg

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run

Station 2 – 10 Dumbbell Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 24/16 Calories of Assault Bike

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Station 5 – 60 seconds of Front Leaning Rest

(Pro tip: Drive your hands toward your midline to activate your pecs in this movement!)