TUESDAY, 2/23/21

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 #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

Warm-up (No Measure)

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Four Tabata Sets Each of:

Bear Crawl

V-Ups

Donkey Kicks

Broad Jumps

Metcon

Metcon (5 Rounds for time)

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (225/155 lbs) OR KB DL

50 Double-Unders OR 15/10 Calorie Bike

Note times for each set, then total them, aiming for the lowest possible working time across the five sets

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