Band Training

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!

Friday
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
Rope climbs.
5 ascents

Wod
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)

Mad mobi
Pigeon
Press ups
Knee on the wall
Corner

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