THURSDAY, 3/26/2020

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA – SUB LUNGES, BURPEES

Warm-up (No Measure)

Open thoracic with t-spine stretch on bench or with WB

10 Donkey kicks each leg with 2 sec hold at the top for each

Three sets of:

Run 200 Meters

Goblet Squats x 10 reps

Hollow Rocks x 15 reps

Metcon

Metcon (8 Rounds for time)

FITNESS:

Every 3 minutes, for 24 minutes (8 sets) for TIME:

400 Meter Run

16 Kettlebell Swings

8 Stationary Dips
*IF YOU CAN’T FINISH WITHIN THE 3 MINUTE TIME DOMAIN, PLEASE SCALE YOUR RUN AS NEEDED. YOU SHOULD HAVE AT LEAST 15 SECONDS REST EACH ROUND.

Metcon (8 Rounds for weight)

PERFORMANCE:

Every 3 minutes, for 24 minutes (8 sets) for max load:

400 Meter Run

9 Pushups

6 DB or KB Power Cleans each arm
*IF YOU CAN’T FINISH WITHIN THE 3 MINUTE TIME DOMAIN, PLEASE SCALE YOUR RUN AS NEEDED. YOU SHOULD HAVE AT LEAST 15 SECONDS REST EACH ROUND.

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.