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TUESDAY, 11/24/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


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

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 (20 Rounds for reps)

Every 90 seconds, for 30 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Assault Bike (calories)

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