Friday, June 16 2023

Posted by Mandee on June 16th, 2023

17 responses

Split Jerk Build-up E2MOM

3 - 3 - 2 - 2 - 1 - 1 - 1

5 Rounds For Time: (21min cap)
10 Split Jerks 95/65 RX+155/105 MRX 75/55

*OR

5 Split Jerk 155/105 RX+205/135 MRX115/75

50 Double Unders
1 Rope Climb 15’ RX+ Legless MRX 10’

REST 1min after Each Round

Flexibility Development

Spend 3min on Banded Shoulder Stretches

2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch

Spend 3min on PVC Shoulder Stretches

2x20sec Butterfly Stretch

2x20sec American Splits
Spend 3min on Favorite Shoulder Stretches

17 responses to "Friday, June 16 2023"

Nathaniel says:

June 15, 2023 at 8:52 pm

Look at Mandy locked, loaded, steady, and always ready! She’s been doin this for years now the the form shows it. She’s a class act from the word go. She’s been quietly handling her business for a long time at CFHSV and a proud member of the 5am. Mandy has been kind, polite, friendly and positive from day one. She’s also been focused, smart, determined, and tough. It’s all worked in her favor and she’s got the CrossFit resume to prove it. Always like seeing her ponytail bob through the gym as she sets up shop…you rock Mandy and you have for years😊

Mandee says:

June 15, 2023 at 8:57 pm

Mandy G up early and putting in work before the sun rises. This lady has been throwing down with us for years and years, and her genuine and kind smile still warms the rooms like it has done since her first day. She’s a regular 5am’er who shows up like clockwork, always training hard but smart. She’s friendly, easy going, motivated and committed. A lovely person who is always consistent in attitude, effort and character. So proud to had have you representing CFHSV for so many years, Mandy! Keep it up! ☺️