(818) 889-1744info@precisioncrossfit.net 28710 Canwood St. Ste. 105-107, Agoura Hills CA 91301
Home / Uncategorized / TEAM PRECISION KIDS! / “FRANCISCO” WOD 5/13/19

TEAM PRECISION KIDS! / “FRANCISCO” WOD 5/13/19

0

What are your kids doing this summer? Check out our Precision Kid’s Program and have some fun with Coach Hannah!

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 8

ODD: 5 Strict Pull Ups

EVEN: 5 Strict Ring Dips

LIFT:

Front Squat + Hurdle Jump

5 @ 60%

3 x 5 @ 65%

*5 hurdle jumps after each set.

WOD:

“FRANCISCO”

3 Rounds

15/12 Cal. Assault Bike

15 C2B Pull Ups

15/12 Cal. Row

15 Thrusters (95/65) (75/55)


FIT

SKILL:

EMOM 8

ODD: 8 Supine BB Row

EVEN: 5 Bar Dips

*Sub. Bar Dips for Banded Tricep Extensions.

LIFT:

4 Sets

30 Sec. Weighted Wall Sits

8e DB Box Step Ups 20″

WOD:

2 Rounds

20/15 Cal. Assault Bike

30 KBS (53/35) (44/26)

400 M. Run

50 Air Squats

Recommended Posts

Leave a Comment

You must be logged in to post a comment