Get On the Board!

You’ve taken elements and done CrossFit for some time now to get the feel for it, let’s work on those performance goals! 

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)

100 push ups in as few sets as possible

Skill of the Day: 
Muscle ups and transitions

Workout of the Day: 

15 minutes amrap
15 kb swings
15 box jumps
Rest then

5 minutes of fun
The hard way for reps

1 min jack knife sit ups (20,14)
2nd min reverse
3rd min jack knife
4 th min reverse
5th min jack knife

MAD MOBI: (Michael and David mobility)
Press ups
Calf stretch
Lat band stretch

3-2-1 GO! 


  1. All of you at Crossfit CP have no idea how hard you all make me push myself even though you are in Texas and I am in Ga. You all are my favorite Crossfit go to and I read and study you guys everyday. Thanks for being a great leader in Crossfit.

  2. Scott, You are a part of the CrossFit Cedar Park family the way we see it! Glad you are enjoying your workouts and getting motivated!!

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