3-2-1

UPCOMING EVENTS

FRIDAY

Coach Kelli Farewell Party at Pluckers – 6pm sharp!

NO 5:30pm Class at the Clinic

SATURDAY

9am – Epic Challenge at the Clinic  REGISTER

NO OPEN GYM!

SEPTEMBER 22nd

CrossFit Cedar Park 5th Birthday Bash!

SEPTEMBER 28-30

MaD Training Camp

 

Dynamic Stretching

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)
G Skills
muscle up transitions and
Practice false grip pull-ups

MaD mobi
Internal/external rotation
Lat stretch band

Strength

Push press
3-3-3

Push jerk
3-3-3

Work
2 snatch push press
30 second hold on the 2nd one
Rest 1 min
5 rounds.

Rest 5 min
20 leg swings each leg

6 minutes amrap
15 wallball
10 box jumps. Crossfit games standards

Mad mobi
Calf stretch
Roll quads w bb

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