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TUESDAY, 6/16/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 815 7121 2894
Password: 888159


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 #9 (No Measure)

3 sets of:

Tuck-Up x 10/15/20 reps

V-Up x 10/15/20 reps

Candlestick Raises x 10/15/20 reps

One Arm/One Leg Plank x 10/15/20 reps

Hand Plank Knee-To-Armpit x 10/15/20 reps

Low Push-Up Hold x max effort

Rest as needed

Warm-up (No Measure)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs


Metcon (Time)

Every minute, on the minute, for 25 minutes (5 sets of each):

Minute 1 – 20/15 Calories of Rowing

Minute 2 – 40 Double-Unders

Minute 3 – 15/10 Calories of Assault Bike

Minute 4 – 20 V-Ups

Minute 5 – 20 Russian Kettlebell Swings

When the running clock reaches 25:00…

Three rounds for time of:

20/15 Calories of Rowing

40 Double-Unders

15/10 Calories of Assault Bike

20 V-Ups

20 Russian Kettlebell Swings

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