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 #11 (No Measure)
3 sets of:
Ab Wheel Rollouts or Slideouts x 10/15/20 reps
Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps
Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps
Hand Plank In & Outs w/ sliders x 10/15/20 reps
Supine Hamstring Curl w/sliders x 10/15/20 reps
Adductor Leg Lift (each leg) x 10/15/20 reps
Do not rest between sets
Warm-up (No Measure)
.
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Metcon
Metcon (Time)
For time:
60 Calories of Rowing
50 Kettlebell Swings (24/16 kg)
40 Shoulder to Overhead (75/55 lbs)
30 Chest-to-Bar Pull-Ups
20 Strict Handstand Push-Ups
10 Bar Muscle-Ups
20 Strict Handstand Push-Ups
30 Chest-to-Bar Pull-Ups
40 Shoulder to Overhead (75/55 lbs)
50 Kettlebell Swings (24/16 kg)
60 Calories of Rowing
FITNESS:
For time:
60 Calories of Rowing
50 Kettlebell Swings
40 Dumbbell Push Presses
30 V-Ups
20 Strict Pull-Ups
10 Strict Handstand Push-Ups
20 Strict Pull-Ups
30 V-Ups
40 Dumbbell Push Presses
50 Kettlebell Swings
60 Calories of Rowing