Defeat Your Limits

It’s Friday at CrossFit Cedar Park! Let’s end this week right!

You should know:

Saturday – Open Gym 9:30am with Coach Austen

Sunday – Re-Flex  – 9:00am with guest coach and aeralist – Kari Lehman

HOLLY JOLLY IV TEAM CHALLENGE

Registration cost goes up on Saturday,  November 3rd to $45. Sign up today!

www.crossfitcp.zenplanner.com

And on to the programming, the best in the biz: 

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)

Skills to Drill:

50 n 50 ghd

20 muscle up transitions/practice

800 meter run 2x for splits

(Stretch calves)

Workout of the Day: From the 2008 CrossFit Games:

Five rounds for time of:

5 deadlifts 275/185
10 Burpees

MaD Mobi:
Press ups
Hamstring up n over
Pigeon
Corner stretch.

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