COOLAID Hits 40

  Yesterday, on Halloween, my brother Michael turned 40.  Happy Birthday bro and thanks for everything you do with and for CrossFit Cedar Park and Tillman Physical Therapy.  You have set us apart in many ways.  Thanks and have a super birthday weekend!

 

Today gang do this…

First,

Watch the video here

 

Then

sign up for Holly Jolly IV.

 

Make this year the year that you do amazing things!

 

Thursday
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)

You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation

Junk yard dog

30 Ball Slams

Oly
Snatch
3-3-3-3-3

WoD
Row 150 meters
Rest 30 seconds
10 rounds.

Bonus
5 minutes of fun.

Mad mobi
Pigeon
Press ups
Keg stretch
50 frog legs

 

Kick some butt today!

 

One comment

  1. Damn he doesnt look 40. Im glad all of you do a great job and are my number one source for Crossfit.

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