Warm up on a cold Monday!

This Friday and Saturday come cheer on your Crossfit Cedar Park team at
the fittest games. Tickets and info are at the link above.

Come cheer em on gang.

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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

50 heavy Russians

Front squats

1 set to failure at tempo 40X0
8-12 reps.

3 rounds for time of
Run 800 m
24 kb swings
15 cleans 155/105
9 c2b pull ups

Mad mobi
Calf stretch
Lat stretch
Keg stretch
Press ups


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