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SUNDAY, 4/26/2020

CrossFit Odyssey – CrossFit

Warm-up

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https://us02web.zoom.us/j/240705095?pwd=eUZUTEtBcGlSWUxiUmY5ZURPN1U2Zz09

Meeting ID: 240 705 095

Password: 029486

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

Metcon

CHOOSE ONE

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 4 minutes of:

10 Handstand Push-Ups or seated L-sit press

15 Box Jumps

20 db Shoulder to Overhead

25 Pull-Ups or ring rows or door rows or push ups

30 Double-Unders or 60 singles or 40 jumping lunges

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

10 Handstand Push-Upsor seated L-sit press 15 Box Jumps

20 db Shoulder to Overhead

25 Pull-Ups or ring rows or door rows or push ups

30 Double-Unders or 60 singles or 40 jumping lunges

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 8 minutes of:

10 Handstand Push-Upsor seated L-sit press

15 Box Jumps (24″/20″)

20 Shoulder to Overhead

25 Pull-Ups or ring rows or door rows or push ups

30 Double-Undersor 60 singles or 40 jumping lunges

The Kettlebell 300!! (Time)

18 different exercises

10 or 20 reps of each one… try not to put your KB down.

Time cap of 30 mminutes!

Yes, you can do this with a dumbbell.

10 Around the body swings each way

10 Halos each way

10 Good mornings x

5 Windmills each arm

10 – 1 arm swings each arm

10 Snatches each arm

10 Clean and press each arm

10 Circular clean each way

10 Squat presses each arm

10 Cossack curls each arm

10 Reverse Lunges + Press each arm

10 Deck squats

5 Reverse Turkish Get ups each arm

10 Suitcase Rows each arm

10 Crusher Press Sit ups

10 Russian Twists each way

10 Crusher Grip Push ups

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