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

Warm-up (No Measure)

CORE #13 – 3 sets of:

Hand Plank Arm Scratchers x 10/15/20 reps

Elbow Plank Oblique Crunches x 10/15/20 reps

Hollow Body Flutter Kicks x 30/45/60 seconds

Tuck Rocks (fast) x 30/45/60 reps

Rest 2 minutes with upward dog stretch and side-to-side twists

Three sets (w/ empty barbell or PVC):

Overhead Squat x 5 reps (use a progressively narrower grip for every set)

Rest 15 seconds

Press from Behind the Neck x 5 (press from front if BTN is not possible)

Rest 15 seconds

Jumping Squats x 5 (barbell on back)

Rest 30-45 seconds

Metcon

Metcon (7 Rounds for reps)

PERFORMANCE:

Every minute, on the minute, for 28 minutes (7 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead Squats (135/95 lbs)

Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)

Station 4 – Rest

FITNESS:

Every minute, on the minute, for 28 minutes (7 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead or Goblet Squats @ 21X1

Station 3 – Max Reps of Burpee Box Step-Overs

Station 4 – Rest