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
CORE #1 (No Measure)
Two sets of:
Hollow Body Bounce x 60 reps
Straight Body Ceiling-reaching Crunches x 10 reps
Tuck Rock to Tuck Sit x 10 reps
Hollow Body Side-to-side Rocks x 10 reps
Hand Plank Arch/Hollow x 10 reps
Limbo Twist x 10 reps
Warm-up (No Measure)
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 5 (for max distance)
Reverse Bear Crawl (back to your starting position)
Metcon
Metcon (20 Rounds for reps)
Every 90 seconds, for 30 minutes (4 sets) for max reps of:
Station 1 โ 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)
Station 2 โ 60 seconds of Banded Overhead Triceps Extensions
Station 3 โ 60 seconds of Double-Unders
Station 4 โ 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)
Station 5 โ 60 seconds of Assault Bike (calories)