CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
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
Warm-up
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
Metcon
Metcon (4 Rounds for time)
Every 10 minutes, for 40 minutes (4 sets) for times:
40/30 Calories of Assault Bike
800 Meter Run
50 Double-Unders
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.