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 #10 (No Measure)
5 sets of:
Single Arm Hand Plank x 10/15/30 seconds (each hand)
Single Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
Warm-up (No Measure)
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
Metcon
Metcon (No Measure)
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 30 Ring Dips
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar OR 15 Hanging Leg Raises @ 2111
Station 5 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)