B4B on Saturday

BARBELLS FOR BOOBS

Saturday at Schoepf’s BBQ with CrossFit Centex in Belton

NO OPEN GYM!

RE-FLEX on Sunday with  Coach Stacey

Unlimited – it is included in your program

$10 drop in fee for everyone else.

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)

Deadlift protocol
3 half range deadlifts (floor to knee)
Maintaining a perfect back angle
80-90% of max
Immediately followed by 8 box jumps.

Then
8-8-6-4 deadlifts

Emom for 12 minutes
5 burpees
7 air squats

If time
5 minutes of fun

MaD Mobi
Press ups
Pigeon
Hamstring up n over
50 Froglegs

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