We are luckier than we realize

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit


Front Squat (3,3,3,3,3)

Use a 3 second pause at the bottom of each rep. This builds great hip and ankle mobility. It also builds a ton of strength in the bottom of your squat so that you can express power later. It all has a purpose!

Push Press (5×5)

Focus on a vertical “dip/ drive”, maintaining heel pressure throughout, and relaxation of the grip for more power


Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Expect your box jumps to feel harder and less explosive because of the rowing and deadlift before it. In anticipation of this, pay attention every time you jump with intention behind it!