A very happy birthday to the beautiful, warm hearted Crystal Riggs. Crystal has been with Precision since our opening and has grown with us in every sense of the word. In the past two and a half years Crystal has represented P.C. at Regionals three times and is a two time USAW national qualifyer! Crystal has found great success in both the CrossFit and weightlifting worlds but you would never know it due to her humble go lucky attitude. Crystal is a coaches dream and is a true role model for any young athlete. She epitomizes what it means to be a true champion by how she carries herself everyday. Once you meet Crystal you can’t help but want to see her succeed. On her birthday yesterday, Crystal took a first place medal home to go with a competition P.R. in the clean & jerk with a whopping 222lb lift! Way to go Crystal and happy birthday from all of us at Precision CrossFit!
WARM UP:
3 Rounds
20 Double Unders (40 Singles)
5 Inch Worms
10 OHS
10 Pass Throughs
Then:
Shoulder Mobility
SKILL:
3 x 5 Strict C2B Pull Up
*Add weight accordingly.
Pair With:
3 x 10 Ass. Glute-Ham Extension
LIFT:
Back Squat
5 @ 65%
5 @ 70%
2 x 5 @ 75%
WOD:
“RIGGS”
For Time:
20 Back Squat (225/155) (205/135) (185/125) (155/105) or 60%
Then:
3 Rounds
4 Bar Muscle Ups
20 Double Unders (60 Singles)
Then:
20 Dead Lift
POST WOD:
Roll & Stretch
