2012 Reebok CrossFit Open Workout 1 will be announced today!!
Join your cfcp team.
1. register for open http://games.crossfit.com/
2. list CrossFit Cedar Park as your affiliate
3. join the CrossFit Cedar Park team (this is a separate step)
Do the wods with us on Saturday morning!
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Weighted ring dips
30 reps for time and weight used
30 steps kb lunges (goblet position)
15 kb swings (1.5,1pood)
4 rounds for time
Hamstring up n over
Roll quads with a Barbell