TUESDAY, 12/22/2020

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

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 #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

Strength/Skill

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111

Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111

(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

Metcon (AMRAP – Reps)

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

Metcon (Calories)

For max calories:

4 Minutes of Rowing

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