Making Fitness Beasts!

 

Karl is becoming a beast!  Congrats on 2 pr’s last night at SuperStrong!

 

Ok Gang of Fitness warriors!  The Reebok CrossFit Open starts TOMORROW!  Sign up now!

https://games.crossfit.com/mygames/

Check this out!  This guy is beast!!

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Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
Hollow rock holds in the pull up bar
30 s x 6

WOD

4 rounds for time of

50 double unders
12  deadlifts (225, 155)

MAD MOBI
Press ups
Hamstring stretch (heal to the sky)
Roll calf on barbell
Roll it band

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