CrossFit Odyssey – CrossFit

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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

Strength/Skill

Three sets of:

L-Sit Lifts x 10-15 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10-15 reps

Straddle Lifts x 10-15 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10-15 reps

Rest as needed

Three sets, not for time, of:

60 seconds Deep Squat Progressions

30 Second Hollow Hold

30 Seconds Arch Hold

Every minute, on the minute, for 12 minutes:

Minute 1 – 30 Seconds Plank Shoulder Taps

Minute 2 – 3 Wall Climbs

Minute 3 – 5 Tempo Push Up @2222

Metcon

Metcon (No Measure)

Every minute, on the minute, for 21 minutes:

Minute 1 – 6 Burpee + 6 DB Deadlifts

Minute 2 – 6 Burpee + 30 Double Unders or 60 singles

Minute 3 – 12 Alternating Dumbbell Snatches