CrossFit Odyssey – CrossFit
Join Zoom Meeting
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