A very happy belated birthday to Crystal Dimond! Crystal is one heck of an athlete and a huge part of Precision CrossFit. Her awesome attitude and huge smile are evident every time she sets foot inside the gym. Not only is she a blast to be around, but she is also a heck of role model for her two girls.
I have watched Crystal’s daughters be mesmorized by their Mommy for a few years now. I can’t tell you how awesome it is to see them become quite the athletes themselves. I mean, how could they not?! Look at who inspires them every day. Crystal, you inspire us all. Not only on a physical level, but on a personal level as well. Thank you for being the person you are. Also, a special thank you for always making sure I smile. I really do appreciate it. I hope you have a wonderful day. Enjoy!
Fitness – Strength – Community
WARM UP:
50 Single Unders
10 Bumper Jacks 2″
10 Bumper Jacks 4″
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
8 DB RDL
8 Weighted Glute – Bridges
8 Glute – Ham Raises
LIFT:
Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“112”
AMRAP 15
21 Thrusters (95/65) (75/55) (65/45) (45/25)
35 Double Unders
18 Thrusters (115/75) (95/65) (75/55) (65/45)
25 Cal. Row
15 Thrusters (135/95) (115/75) (95/65) (75/55)
35 Double Unders
12 Thrusters (155/105) (135/95) (115/75) (95/65)
25 Cal. Row
9 Thrusters (165/115) (155/105) (135/95) (115/75)
35 Double Unders
