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 #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

.

Elephant Marching x 20 steps (slow – hold each step a few seconds)

(focus on what the area you just mobilized is doing)

Two Sets:

“W” Hold x 20-30 seconds

Alternating Plank to Pike Toe Touches x 20-30 seconds

Two Sets:

Ground to Sky Touches x 8-10

Tuck Jumps x 3-5

Strength/Skill

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Prone lying banded leg curls for 20-25 reps)

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

Metcon (AMRAP – Reps)

For max reps:

4 Minutes of Dumbbell Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

Metcon (Calories)

For max calories:

4 Minutes of Rowing