Announcements

Please try to avoid 9am and 12:30 pm classes tomorrow as we will have a film crew filming. Please contact John of Ellie if you have questions or need to schedule a time to come in and we will make it happen!

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

Kari Pearce ABs 2 (No Measure)

9 MINUTE AMRAP (As Many Reps As Possible)

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

Warm-up (No Measure)

Two to Three sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 60 seconds

Metcon

Metcon (16 Rounds for reps)

Four sets for max calories/reps of:

90 seconds of Assault Bike (for calories)

Rest 30 seconds

90 seconds of Devil’s Presses (50/35 lbs)

Rest 30 seconds

90 seconds of Rowing (for calories)

Rest 30 seconds

90 seconds of Strict Pull-Ups

Rest 30 seconds