We would like to take this time to wish Kelli Millwood a very happy birthday! A while ago Kelli sent me an email explaining her CrossFit journey and how she was interested in seeing how Precision could enhance that journey further. She was looking to get better. To get out of a rut in which she had been in with her current training program. She needed a new start, programming that bettered her abilities, and a new CrossFit family. She joined Precision soon after, but little did I know the kind of impact she was going to have on all of us. Kelli has a contagious smile and is always excited about all things life has to offer. She as drastically gotten better every week and it is evident. She has PR’d in all of her lifts, does many of the workouts as RX’d, and on top of all this got her first muscle up yesterday! She has competed now in three competitions holding her own with some very good company. In addition, Kelli is also driving force behind the scoring at the Shakedown Series and is always willing to volunteer her services for other events as well. I mean lets just say it, Kelli is a straight bad ass! Her work ethic and willingness to lend a hand make her so incredibly special. I love watching her improve. I mean how could I not? She is just such an incredible person and you only want the best for people like her. Kelli has become a major personality in the gym, and is definitely a large part of what makes PC such a special place. She can be found in the early 6am classes or during most Saturday mornings. If you see her, give her a shout out because she is awesome. Happy birthday Kelli, enjoy!
WARM UP:
3 Rounds
30 Double Unders (90 Singles)
10 Air Squats
10 Push Ups
Then:
Mobilize
SKILL:
3 x 10 Supine BB Row
Pair With:
3 x 5 Weighted Strict Pull Ups
LIFT:
Push Jerk
5 @ 65%
5 @ 70%
2 x 5 @ 75%
WOD:
“THIS IS CROSSFIT, NOT ZUMBA!”
100 Double Unders
Then:
21-15-9
KBS (70/53) (53/44) (44/35) (35/26)
Pistols
Then:
100 Double Unders
POST WOD:
Hip Mobility
