TURSDAY, 11/12/2020

CrossFit Odyssey – CrossFit

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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)

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