Barbells for Boobs

Shelby and Melody from Off Base Crossfit Del Rio

REMINDERS

EPIC CHALLENGE FINALS!!

This Saturday, October 6th at 9am

THE CLINIC

BARBELLS FOR BOOBS

 with CrossFit Centex

October 13th

Please register and participate or donate!

TEAM PAGE

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)

First. Thoracic ext. on the wall
Lat band stretch
Then

Skill

Single arm oh kb squats
7- 10 minutes practice.

Romanian deadlifts
Controlled pace
5-5-5-5.

Wod

Amrap in 14 minutes
7 chest 2 bar pull ups
14 power cleans (135,95)
21 wall ball (20,14)

Mad mobi
Hamstring up n over
Pigeon
Lat band stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.