Some reading for the weekend:
32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple!
Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for???
Required reading: “If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself…Enjoy your achievements as well as your plans.”
SELF-MYOFASCIAL RELEASE: As needed, until 5 past.
MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.
DYNAMIC WARM-UP: 27 Squats.
ACTIVATION: Take 3 minutes to work up to a max Box Jump (record your height).
STRENGTH: Front Squat, up to a peak of 1.
5 Rounds of:
Box Jump (80-90% of peak of 1 from today), 3 reps
Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps
Jumping Lunges, 10 reps (switch feet 10 total times)