A very happy birthday goes out to Joe Seetoo! It’s crazy to think that I met Joe so many years ago in my CrossFit journey. I used to train along side him on the regular, battling it out with him in class. I remember when he moved away thinking I would not see him again. Then one day he came walking into Precision, married and with a newborn baby girl. He was no longer the bachelor who used to do CrossFit to get in shape and meet chick’s, yeah Joe I remember, haha. He was now a loving Husband and Father using CrossFit to become better at both. It is awesome to see where Joe’s journey has taken him, and I am stoked it landed him at Precision. Good luck on baby number 2 my man, and Happy birthday! Enjoy!


10 Y’s, T’s, & W’s

10 Face Pulls

10 Reverse Fly’s


3 Rounds

10 Pass Through’s

10 Good Mornings

10 OHS

10 O.H. Lunges


Hip Mobility


ADV: 3 x 2 Unbroken Strict Muscle Ups

INT: 3 x 5 Tempo Ring Dips (3 Sec. at Support Position into a 3 Sec. Negative)

SCALED: 3 x 3 Straight Bar Dips w/ 3 Sec. Negative. (Or Negative as slow as possible)

Pair With:

ADV: 3 Wall Facing Handstand Negatives into Push Up (3 Sec. Lower Down)

*Adjust reps according to strength.

INT: 1 Wall Walk w/ a 20 Sec. Elevated Hollow Hold.

SCALED: 1-2 Wall Walks

*Adjust reps according to strength.


3 Rounds (At a walking pace)

8e BB Split Squats (45) (35) (25) (15)

8e Single Leg RDL’s (Your Choice)

8e Meadows Row (Your choice)

**This is exercise is designed to gain lat activation in the Dead Lift.




6 Muscle Ups


16 O.H. Lunges (95/65) (75/55) (65/45) (55/35)

*Adv. Strict HSPU.

**Scaled = 6 Burpee Pull Ups + 7 Box HSPU (Focus on tripod, use a 20″ box)

***Those of you learning your Muscle Ups may do less reps or Bar Muscle Ups if you have those.


2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls


Roll & Stretch

Recent Posts