CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 – Prone Walk-Outs x 5 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Burpee Broad Jumps x 3-5 reps

Metcon

One Speed…FORWARD! (Time)

Six rounds for time of:

400 Meter Run

20 Burpees

20 Front-Racked Kettlebell Walking Lunges (24/16 kg KBs)

This workout celebrates the life of Invictus member Kay Bennett, who famously said, “The only speed that I know is FORWARD.” Kay battled cancer with the spirit of a warrior and the smile of an angel. She epitomized the Invictus mindset, never allowing her character to be diminished no matter how dire the circumstances. Today we would have celebrated her 28th birthday. Please help us celebrate the memories of her contagious enthusiasm and indomitable spirit.