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!
400 M. Row or Run
5 Pass Through’s (Over)
10 Good Mornings
5 Pass Through’s (Under)
10 High Pulls
10 Strict Presses
5 Min. of mobility
MIN. 1: Max Effort Double Unders
MIN. 2: Pistols (Adv. Weighted)
MIN. 3: Bar Hollow Holds
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.
12 KBS Swing (70/53) (53/44) (44/35) (35/26)
9 Box Jumps (24) (20) (12)
6 C2B Pull Ups
Roll & Stretch