Task of Great Magnitude

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September 22nd

4pm – 8pm

CrossFit Cedar Park Birthday Bash!

Dynamic Warmup

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)

Thoracic ext on the wall

For quality

20 oh squats w PVC.
20 step oh lunges PVC
20 thrusters w PVC.

Wod – Kettlebell
3 rounds for time.
5 swings each side
5 snatch each side
5 goblet squats
5 jerks each side.

Rest
Corner stretch
Int/ext rotation

Tabata push ups
Score lowest round

Rest
pose drills.

Emom for 7 minutes
100 meter sprint.
Get splits

mad mobi
Hamstring up n over
Calf stretch.
Shoulder stretch band

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