THURSDAY, 12/3/2020

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

Core #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Warm-up (No Measure)

.

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Metcon

Metcon (10 Rounds for time)

Every 7 minutes, for 35 minutes (5 sets) for times:

300/250 Meter Row

Rest until the clock reaches 2:00, and then…

400 Meter Run

Note times for both the rowing and running intervals.

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