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 #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

Warm-up (No Measure)

Static Hang x 60 seconds

Wall Slides x 60 seconds

Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):

5 calorie AB

5 Wall Climbs

5-Line Shuttle Run

Metcon

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
FITNESS:

800m Run

Then 2 Rounds of:

40 Burpees

20 Strict Pull-Ups

40 Alternating Cossack Squats

20 Kettlebell Swings

10 Strict Handstand Push-Ups OR L-Seated DB Presses

Then

800m Run