WEDNESDAY, 11/18/2020

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 #1 (No Measure)

:40 on / :20 off

– Mountain Climbers

– Hollow Hold

– Plank Walk Ups

– Superman’s

– Windshield Wipers

Warm-up (No Measure)

Inchworms x 5

Plank to Toe Touch x 10-20 reps

Plank Shoulder Taps x 20-30

Two Sets:

Alternating Lateral Lunges or Cossack Squats x 12-14

Rotational Medicine Ball Throws x 5-7 each side

Single-Leg Jumps (box or broad) x 5-7 each side

Metcon

The Veteran (Time)

Eight rounds for time of:

400 Meter Run

11 Dumbbell Thrusters (50/35 lbs)

11 Burpees
Beginner Version of “The Veteran”

Complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

11 Air Squats

11 Push-Ups

Intermediate Version of “The Veteran”

Complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

11 Dumbbell Thrusters (50/35 lbs)

11 Burpees

Rx+ = Advanced Version of “The Veteran”

Eleven rounds for time of:

400 Meter Run

11 Dumbbell Thrusters (50/35 lbs)

11 Burpees

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