GET YOUR LOCKE “MASTERS COMPETITOR” JERSEY OR ORDER THAT BLACK “TEAM PRECISION” SHIRT THAT WE KNOW YOU YOU HAVE BEEN WANTING!!
COST: $20 ($25 WITH SHIPPING)
*100% OF THE PROCEEDS FROM EVERY LOCKE JERSEY SOLD WILL GO TO ALISON FOR HELP WITH EXPENSES AT THE CROSSFIT GAMES.
**GET WITH OR WITHOUT “LOCKE” ON THE BOTTOM.
EMAIL MIKE@PRECISIONCROSSFIT.NET TO PLACE YOUR ORDERS!!
WARM UP / WOD:
10 x 500 M. Rowing Repeats
*First 2 repeats should be easy going. Then gradually pick up on round 3. You should be settled in a good pace by round 4.
**You can do this with a partner as well. Your rest time will be slightly longer but your intensity should be much higher.
***Record your average split time. Male Goal: 1:40 – 1:45, Female Goal: 1:50-1:55
Then:
125 Sit Ups For Time
POST WOD MOBILITY:
Mobilize hips and body thoroughly. Take this time to aid in your bodies recovery.
