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THURSDAY, 4/9/2020

CrossFit Odyssey – CrossFit


6am Join Zoom Meeting.

Meeting ID: 696 976 051

Password: 415256

7am Join Zoom Meeting

Meeting ID: 826 032 637

Password: 007545

12pm Join Zoom Meeting

Meeting ID: 551 839 735

Password: 620329

6pm Join Zoom Meeting

Meeting ID: 156 921 334

Password: 335011

Joints/Tens (No Measure)


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


Three sets of:

DB or Barbell Z-Press x 8 reps @ 2011

Rest 45 seconds

Tempo Push ups x 8 reps @ 2222

Rest 45 seconds

Dumbbell Rear Delt Flies x 10-12 reps (light weight)

Rest 45 seconds

Ab-Wheel Rollout x 8-10 reps @ 3011

Rest 45 seconds


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

10 Alternating KB/DB Snatches

10 Chest-to-Bar Pull-Ups/Chin over/20x ringrows or reverse rows/20x door pulls

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