Final Call for this years Hoodie. Last order will go out Friday!
Sign up at the front desk or email is at info@precisioncrossfit.net
WARM UP:
400 M. Run or Row
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility
WIN & FIT
SKILL:
EMOM 9
MIN. 1: 20 V-Ups
MIN. 2: 45 Sec. Weighted Plank
MIN. 3: 20 Hollow Rocks
WOD:
“OXIDATIVE 18.14”
AMRAP 1
Max Effort Burpees
3 Min. Rest
Then Subtract 15% of M.E. number and do:
EMOM 8
ODD: Burpee #
EVEN: Rest
*If you can’t hold the number hit whatever you can in the minute.
3 Min. Rest
2K Row
*Start slow and build faster each 500.
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