CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

https://us02web.zoom.us/j/6210024813

Meeting ID: 621 002 4813

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 #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

()

Strength/Skill

One set of:

Ring Muscle-Up Reverse Pull-Up x 15 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMACE:

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

400 Meter Run

30 Push-Ups

20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg)

10 Bar Muscle-Ups OR Strict Pull-Ups