5/10/12 Count Down 10-9-8-7-6-5-4-3-2-1

-Written by KC

Our Keiki

Notice one of our athletes daughters in the foreground of this picture in a bright red dress. She knows mommy's working out and she can see her mom doing Pull Ups. Such a different way to grow up than I did. And so special for her to see her mom working out, staying strong and healthy. This will affect everything about how this little girl views fitness, health, and what it means to be a woman.

Below: The wod toady asked us to work a little harder than usual with longer range of motion standards. The box Jumps were higher, and the Pull Ups were meant to be Chest to Bar.

Workout of the Day

Warm Up:

CrossFit Dodgeball

3 super slow squats for quality

Handstand w/ split legs

Strength:

5 X 2 Shoulder Press @75% of 1RM- Rest 60 sec.

WOD:

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump 30/24

Sit up