CrossFit For Hope


CrossFit For Hope is this weekend. The workout will take place at 8:00am at the 609 W. Whitestone location. Feel free to join us!

Open Gym – 9:30am – BRING A DONATION for CrossFit For Hope

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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)


Pistol Practice
5 min


7 min to build to Max thruster from the floor

For time

Row 1k
50 thrusters (45lbs)
30 pull ups

mad mobi
Lat band
Roll quads w bb
Press ups
Knee on the wall

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