CrossFit Odyssey – CrossFit

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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