CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
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 #10 (No Measure)
5 sets of:
Single Arm Hand Plank x 10/15/30 seconds (each hand)
Single Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
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Warm-up (No Measure)
Three sets of the following Kettlebell Complex:
6 Bulgarian Goat Bag Swings
12 Single-Arm Kettlebell Presses (6 each arm)
12 Alternating Reverse Lunges with Goblet Hold
12 Single-Arm Kettlebell Thrusters (6 each arm)
Rest 30-60 seconds
Metcon
Metcon (Time)
Every minute, on the minute, for 20 minutes (4 sets) of:
Station 1 – 15/10 Calories of Assault Bike or Rowing
Station 2 – 20 Air Squats + 10 Pull-Ups (Scale to 6)
Station 3 – 20 Kettlebell Swings (24/16 kg)
Station 4 – 15 Push-Ups
Station 5 – 45 second Hollow Hold
When the running clock reaches 20:00…
Two rounds for time of:
15/10 Calories of Assault Bike or Rowing
20 Air Squats
10 Pull-Ups (6 for scaled)
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Toes to Bar or Hanging Leg Raises