DUE TO THE BEACHSIDE BEATDOWN WE WILL HAVE LIMITED HOURS THIS SATURDAY 2/7/15
SATURDAY HOURS
Open Gym – 8-10am
The Beachside Beatdown is a major community event for Precision CrossFit, but if you are not competing and want to get your workout in, drop in during open gym, then we ask that you do your best to head down to Beachside CrossFit after you are done to cheer on your teammates and take part in the awesome atmosphere. It is a one of a kind type of day when Precision and Beachside get together. If you still wish to compete, let Coach Mike know ASAP mike@precisioncrossfit.net. Thanks!
WARM UP:
3 Rounds
30 Double Unders (60 Singles)
15 Air Squats
10 Good Mornings
10 Scorpions
Then:
Hip & Ankle Mobility
SKILL:
EMOM 6
ODD: Weighted Front Plank
EVEN: 7 Strict Pull Ups (Adv. C2B)
LIFT:
Paused Back Squat
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80 %
3 @ 85%
*Pause for 3 Sec. at the bottom.
WOD:
“YAMCHA”
Tabata Row for Calories
Rest 1 Min.
3 Rounds
10 T2B
10 KBS (70/44) (53/35) (44/26) (35/20)
Rest 1 Min.
Tabata Row for Calories
*Score = total time + lowest Tabata Row scores added together
POST WOD:
Roll & Stretch
