Back in August of 2012, just shy of 3 years ago. CrossFit HQ came to the very new Precision CrossFit with Coach Mike’s good friend, Lindsey Valenzuela, and shot a main site workout. Today CrossFit HQ will be coming again to film a “Murph” off between our co-owner Greg Smiley’s Santa Monica P.D. Swat Team and the St. Lucie County Swat Team of Florida. The event will take place between 7am and 11am as both teams go head to head virtually. Santa Monica from Precision and St. Lucie from a box out that way. This event is closed to the public and our 7am and 8:30am classes will be canceled as well. Check the CrossFit main site for the awesome coverage and let’s flash back to 3 years ago with today’s workout!
WARM UP:
400 M. Run or Row
25 Thrusters (45/35/15)
15 Strict Pull Ups
Then:
Shoulder Mobility
SKILL:
3 Rounds (At a Walking Pace)
8e DB Row
10 Weighted Push Ups
10 Assisted Glute-Ham Ext.
10 Bar Roll Outs
LIFT:
O.H.S
6 x 2
*Work to a heavy double
**For those of you with shoulder mobility issues. Work your positioning.
WOD:
“120814”
50-35-20
Wall Ball (20/14) (16/10) (14/6)
Pull Ups
Double Unders
POST WOD:
Shoulder & Hip Mobility
