Although Alyson has only been with us a short while she has made a big impact! Her outgoing personality and thirst for a good time has definitely rubbed off on those that have come in contact with her. She has a phenomenal work ethic with big goals for herself in the sport of CrossFit. I have not doubt that she will achieve them and then some. Happy Birthday Alyson from all of is at Precision CrossFit, enjoy!!
WARM UP:
750 M. Row
*250 Easy, 250Mod., 250 Hard
25 Thrusters (45) (35) (15)
Then:
Mobilize Hips and Shoulders
SKILL:
7 Min. of Handstand Work
-Work technique and stability along the wall
Advanced:
3 x 5 Strict HSPU
LIFT:
Strict Press
5 @ 60%
3 x 5 @ 65%
WOD:
“ALYSON”
4 Min. AMRAP
7 Burpee Box Jump Overs (24/20) (20/12)
7 Thrusters (135/95) (95/65) (75/55) (65/45)
7 HSPU
Then:
3 Min. AMRAP
Row for Calories
Then:
4 Min. AMRAP
7 Burpee Box Jump Overs (24) (20) (12)
7 Thrusters (135/95) (95/65) (75/55) (65/45)
7 HSPU
*Score equals total reps and calories combined.
**All advanced women must do 24 inch box jumps. All Regional athletes must use axle bar or 145/105 for thrusters.
POST WOD:
Mobilize and Stretch
