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