CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

CORE: 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 #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

Metcon

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

500 Meter Row

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets