Warm-up:
Run 400m
Squat Prep 10 minutes; See Video: HERE.
Foam roll T-spine extensions
Calf-to-post stretch: “contract relax”
Deep squat position w/ back to wall and back on floor
Strength:
Squat 3×5
(2×5 lite sets first and increase weight from last time)
Conditioning:
7rounds For time:
7 Burpees
14 Sit-ups
Stretch:
Coaches Choice
Yipee Jill!
Another fine outstanding crossfit citizen chosen as athlete of the month.
She is always such a strong inspirational / motivational speaker who lives in a van down by the river.
Have a great day!
Nice work Jill!
Doug,
Only if it’s a VW van down by the river. Jeff, Your comment makes me chuckle. So glad to know our community cause it has learned to adjust to my humor.
Am I missing Jeff’s wry sense of humor here or what Jill? He is one of my favorite personalities there as well.
TTFN
TEAMWORK! That’s how we got it done at 4:30!