CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
CORE: 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 #12 (No Measure)
3 sets of:
Breakdancers with Push-Up x 60 seconds
Hand Plank Arch/Hollow x 10/15/20 reps
Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps
Reverse Snow Angle x 20/30/40 reps
Rest 2 minutes
Warm-up (No Measure)
.
Inchworms x 5
Plank to Toe Touch x 10-20 reps
Plank Shoulder Taps x 20-30
Two Sets:
Alternating Lateral Lunges or Cossack Squats x 12-14
Rotational Medicine Ball Throws x 5-7 each side
Single-Leg Jumps (box or broad) x 5-7 each side
Metcon
Metcon (Time)
For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Bar Muscle-Ups OR Weighted Strict Pull-Ups, ETC
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings
Accessory Work
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets. Can you go unbroken?