CrossFit Odyssey – CrossFit

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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

CORE #6 (No Measure)

3 sets of:

Alternating Single Leg V-Up x 10/20/30 reps

Straight Leg Bottom Balance x 30/45/60 seconds

Elbow Plank x 30/45/60 seconds

Elbow Jack x 10/20/30 reps

Rest 2 minutes

Warm-up (No Measure)

.

Elephant Marching x 20 steps (slow – hold each step a few seconds)

(focus on what the area you just mobilized is doing)

Two Sets:

“W” Hold x 20-30 seconds

Alternating Plank to Pike Toe Touches x 20-30 seconds

Two Sets:

Ground to Sky Touches x 8-10

Tuck Jumps x 3-5

Strength/Skill

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Romanian Deadlift x 6 reps @ 4011

immediately followed by…

Box Jump x 6 reps

(jump as high and land as soft as possible; then step down)

Rest 2 minutes

Metcon

Metcon (Time)

For time:

1000 Meter Row

50 Toes to Bar

30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)