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 #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