Little bit of Annie

REMINDERS

Saturday Open Gym

followed by

FREE Nutrition Chat at 10:45am

Please Register to attend

Saturday, September 22nd

CrossFit Kids Open Gym Ages 6-12

Please Register for them to attend

CFCP 5th Birthday Bash!

This is going to be a lot of fun. We will have a family friendly event with Premier Boat Cruises from 4-8pm. We will provide food, snacks, water, and dessert. It is BYOB, but again Family Friendly. Please buy your tickets in advance since we need to have a head count.

PURCHASE TICKETS

dynamic movement prep

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

Leg swings.

 

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)

 

Strength

50 ghsu

50 ghbe

 

 Skill

rope climbs

then

9-6-3
Single arm oh squats. KB Each arm
Goblet lunges

rest.

 

 Wod

Annie

50-40-30-20-10

Double unders

Abmat sit ups

 

 Mad mobi

Calf stretch 2 min holds

Press ups

50 Froglegs

Lat stretch

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