A huge congratulations to Precision girls; Deanna Douglas, Urbana Supulveda (Program Follower), Christine Rees, Rocio Ramirez, Alix Furgang, and Kenzie Levine. They threw down epically at the CrossFit Tavros “Lift Off” this weekend showing the depth of strength that Precision CrossFit is known for! When all was said and done these ladies went 1st, 3rd, 4th, 5th, 6th, and 8th respectively. They all PR’d and threw up some big weight wowing the crowd with their awesome abilities. It was an awesome day for Precision. Way to kick ass girls!!
WARM UP:
400 M. Run
3 Rounds
5 Strict Pull Ups
10 push Ups
15 Air Squats
Then:
Hip Mobility
SKILL:
3 x 10 Assisted Glute-Ham Ext.
*Adv. GHD
Pair With:
3 x 40 Ft. Dragon Walks
LIFT:
Dead Lift
21 @ 60%
Rest 2 Min.
15 @ 60%
Rest 2 Min.
9 @ 60%
WOD:
“W.C.K.”
30-20-10
Wall Ball (30/20) (20/16) (16/14) (14/10)
Cal. Row
KBS (70/53) (53/44) (44/35) (35/26)
POST WOD:
Roll & Stretch
