THURSDAY, 10/8/2020

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

Kari Pearce #4 (No Measure)

1:00 on each exercise

– Flutter Kicks

– Wall Walks

– Tap Crunches

– Floor Thrusters with Push-Up

– Rolling V-Up

Warm-up (No Measure)

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Hip Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side

Weightlifting

Bench Press (5X4-6, 2X MAX REPS)

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 4-6 reps @ 20X1

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

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