CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

.

Two Sets:

Kettlebell Halos x 6

Straddle Pulses x 15.10.5

Plank Shoulder Taps x 20-30

Followed by…

Four Sets (alternate sides to complete 2 sets on each):

Kettlebell Windmill x 6

Waiter Hold Kettlebell Alternating Reverse Lunges x 6

Metcon

Metcon (No Measure)

Every minute, on the minute, for 30 minutes (6 sets):

Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry

Station 2 – 24 Jumping Lunges

Station 3 – 20 Single-Arm Kettlebell Push Presses (10 each side)

Station 4 – 20 Goblet Squats

Station 5 – 40 Double-Unders

You should be able to complete each station in 45-50 seconds. Please adjust the repetitions or distances to ensure that you’re falling under or within that range.