Check out Coach Mike’s latest article in Breaking Muscle; POSITIVITY AND PERSISTENCE: MY STORY OF RECOVERY FROM INJURY. In the short time it has been up it has already received much acclaim and proves more so why Precision CrossFit is the place to train!
WARM UP:
400 M. Row or Run
Then:
2 Rounds
5 Pass Through’s (Over)
10 OHS
10 Good Mornings
5 Pass Through’s (Under)
10 High Pulls
10 Strict Presses
Then:
5 Min. of mobility
SKILL:
EMOM 9
MIN. 1: Max Effort Double Unders
MIN. 2: Pistols (Adv. Weighted)
MIN. 3: Bar Hollow Holds
LIFT:
Shoulder to Over Head
1 x 20 (Add 5-10 lbs. to your previous attempt)
*Work up to a weight you know you can hit for 20 reps straight with good technique.
**50-60% 1RM is a good place to start if this is your first time.
WOD:
“NAMEKIAN”
5 Rounds
12 KBS Swing (70/53) (53/44) (44/35) (35/26)
9 Box Jumps (24) (20) (12)
6 C2B Pull Ups
POST WOD:
Roll & Stretch
