THURSDAY, 12/24/2020

CrossFit Odyssey – CrossFit

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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 #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

Three Sets:

20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)

10 seconds rest

20 seconds of Single-Arm Plank (right)

10 seconds rest

20 seconds of Hold in Bottom of Squat

10 seconds rest

20 seconds of Single-Arm Plank (left)

10 seconds rest

20 seconds of Assault Bike (build in intensity each set)

10 seconds rest

Metcon

Metcon (Time)

Complete rounds of 60, 40 and 20 reps for time of:

Calories of Rowing

Jumping Lunges

Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Double-Unders OR Lateral Jumps Over Parallette

Single-Arm Dumbbell Strict Press (50/35 lbs – alternate every 10 reps)

Time Cap = 30 minutes

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