A very happy birthday goes out to Carrie Pon! Carrie has been around the community for a while. We used to always see her throwing down at various Shakedowns and Precision-run competitions before she decided to join us a few years ago. Although she is very much a Precision Girl you can catch her coaching and programming classes at Team CrossFit in Woodland Hills, as Carrie is a tremendous coach in her own right.
In addition, Carrie has put up some very impressive scores for TEAM PRECISION in the open throughout the last few years. In fact a few of her scores have actually counted towards the Team’s overall in our qualification period. I think this is an awesome accomplishment at a gym stacked with high-level female athletes. It just goes to show you the tremendous athlete that Carrie is. She is definitely a Precision girl through and through. Have a wonderful birthday Carrie. Enjoy!
Fitness – Strength – Community
WARM UP:
400 M. Row or Run
10 Y’s, T’s, & W’s
10 Reverse Flys
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
10 Weighted Glute – Bridges
8 Assisted Glute-Ham Raises
10 DB RDL
LIFT:
Deficit Dead Lift
5 @ 60%
4 @ 65%
2 x 3 @ 70%
*Stand with feet on top of a 45 lb. plate.
WOD:
“DEAD LIFT FRAN”
21-15-9
Dead Lift (225/155) (205/135) (185/125) (165/115)
Pull Ups
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Flys
10 Face Pulls
