CrossFit Odyssey – CrossFit
Warm-up
6am Join Zoom Meeting.
https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09
Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545
12pm Join Zoom Meeting
https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09
Meeting ID: 551 839 735
Password: 620329
6pm Join Zoom Meeting
https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09
Meeting ID: 156 921 334
Password: 335011
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
Metcon
Metcon (3 Rounds for reps)
Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Jump Rope OR Jumping Jacks
2 Minutes of Burpees (Burpee Box Step-ups if you can!)
2 Minutes of Air Squats
400 Meter Run
Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.
Strength/Skill
Three sets of:
Single Leg KB/DB Hip Bridge x 8-10 reps per leg @ 3011
Rest 60 seconds
V-UPS x 15-20 reps
Rest 60 seconds