A very happy birthday to our very own Katie Crowe who turns 27 today!! She is making quite the name for herself in the CrossFit and Weightlifiting world these days. We cannot be more proud of all that she has accomplished. Katie is not only a phenominal athlete but an impressive coach, leader, and person as well. We are very proud of the impact Katie makes at P.C. on the daily. Have a very special birthday Crowe from all of us at Precision, we love you!!!
WARM UP:
2 Rounds
100 Single Unders
10 Push Ups
10 Air Squats
5 Inch Worms
Then:
5 Min. of Mobility
SKILL:
7 Min. Muscle Up Work
-Ring Hollow Holds
-Ring Swing
-Ice Cream Makers
-Transitions
*Work where you are in your progressions.
LIFT:
Dead Lift
2 @ 70%
2 @ 80%
2 @ 90%
2 x 1 @ 95%
WOD:
“K.C.”
12 Min. AMRAP
5 Muscle Ups
10 Box Jumps (24)
5 Dead Lifts (225/155) (205/135) (185/125) (165/115)
*Crowe has to do the men’s RX weight. Any of you other ladies are welcome to join her.
**MU sub. will be be 5 C2B Pull Ups ONLY!
POST WOD:
Shoulder Mobility