CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09

Meeting ID: 815 7121 2894

Password: 888159

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

Strength/Skill

Every minute, on the minute, for 8 minutes (4 sets) for max reps of:

Station 1 = 30 second Wall Sit + Alternating Lunges

Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:

Station 1 = 10-15 Push Ups + Front Leaning Rest remainder of time

Station 2 = Rest

Every minute, on the minute, for 8 minutes (4 sets) of:

Station 1 = 30 Seconds of kb Goatbaggers + 30 seconds of 1 arm db/kb Rows

Station 2 = Rest

Every minute, on the minute, for 6 minutes (3 sets) for max reps of:

Station 1 = 30 second Hollow Hold + Straight Leg Sit-Ups

Station 2 = Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

400 m Run

15 Bench Dips

50 Double-Unders

10 Power Cleans (5 each arm)