Congratulations to the Vista Ridge Rangers Marching Band for making through their first year of CrossFit Band Training!
The Cedar Park Timberwolves Marching Band completed their 3rd year!
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
4 rounds for time of
15 Curtis p’s. (clean, lunge, lunge, shoulder to oh, back to floor) #65,45
15 wall ball (20,14)
Knee on the wall