WEDNESDAY, 10/7/2020

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

Kari Pearce ABs 3 (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

Warm-up (No Measure)

Two Sets:

Bear Crawl x 20 steps forward + 20 steps backward

Ground to Sky Touches x 10

Rest as little as possible

Two Sets:

Handstand Hold x 30-60 seconds

Walking Lunges w/ Overhead Reach x 10 steps

Rest as little as possible

Two Sets:

Wall Climbs x 2-4

10-foot Shuttle Runs x 3-4

(run forwards & backwards for each one!)

Rest as little as possible

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30/20 Calories of Assault Bike

800 Meter Run

30/20 Calories of Assault Bike

20 Ground to Overhead (135/95 lbs)

800 Meter Run

FITNESS:

For time:

800 Meter Run

40 Alternating Single-Arm Dumbbell Snatches

30/20 Calories of Assault Bike

800 Meter Run

40 Alternating Single-Arm Dumbbell Snatches

30/20 Calories of Assault Bike

800 Meter Run

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