CrossFit Odyssey – CrossFit
Warm-up
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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
Warm-up (No Measure)
Core #7 – 3 sets of:
5 Inchworm reach and hold
10 side crunches
20 tuck rocks
10 sideplank forward and back
10 seated straddled leg lift
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Metcon
Metcon (Time)
PERFORMANCE:
Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Shoulder to Overhead (55/35 lbs)
400 Meter Run
10 Dumbbell Hang Squat Cleans (55/35 lbs)
10 Toes to Bar
FITNESS:
Four rounds for time of:
400 Meter Run
10 Strict Pull-Ups
10 Dumbbell Push Press
400 Meter Run
10 Strict Toes to Bar
10 Alternating Cossack Squats with Goblet Hold