Warm-up: 1000m row
Bench Press: Body weight for max reps (75% BW for ladies)
MetCon – 3 Rounds for time:
20 Box Jumps
20 Ring Dips
Finisher: Max sit-ups in 1 minute
Sadly, another one of our hard-working summer members is leaving us for bigger, but I like to think not better, places. That’s right, Emily Headrick (you’ll have seen her as “Head” on the board) is leaving for Philadelphia with a program called Mission Year. She will be living in the inner city, working with non-profit organizations, and acting as a role model for countless teens. We need more like her. We also need more like her in the gym. She is the definition of determination and will persevere through any MetCon we throw at her. Then after she is finished, that goofy contagious laugh is bound to surface.
I am proud to say she will not stop CrossFitting just because she is away from CrossFit Ktown. The CF bug has bitten which made her buy a jump rope and 30lb dumbbell. With those items and body weight movements, we fully expect Emily to come back fitter than ever! She needs us to keep her accountable though and send her words of encouragement. Lastly, I want to give props to some of Emily’s best accomplishments that she did in only 20 days of CrossFit.
Bench Press: 3 RM @ 95lbs
Deadlift/sprint MetCon: 5:00 Rx
No Pull-ups period to 20 pull-ups on the Black Band
Awesome job “Head,”
<3 Coach Miss J
Post favorite Emily Headrick memory to comments if you had the pleasure of working out with her.