THURSDAY, 7/16/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

Core #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

Two Sets:

Kettlebell Halos x 6 (3 each direction, nice and slow)

Alternating Single-Arm Kettlebell Snatches x 6

Followed by…

Two Sets:

Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Two Sets:

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards

Then…

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Compare results to March 13, 2020.

FITNESS:

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

Compare results to March 13, 2020.

Rest until relatively recovered, and then…

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.