A very happy 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!
WARM UP:
3 Rounds
50 Jump Rope Singles
10 Pass Throughs
10 OHS
10 Good Mornings
10 Bumper Jacks
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
10e DB Alt. O.H. Press
10 Bar Roll Outs
20 V-Ups (Adv. Weighted)
LIFT:
Front Squat
5 @ 65%
4 x 5 @ 70%
WOD:
3 Rounds
20 KBS (70/53) (53/44) (44/35) (35/26)
50 Double Unders (150 Singles)
POST WOD:
Mobilize & Stretch
