Did you say “Superset?”

REMINDERS

There is NO OPEN GYM this weekend.

Send your friends and family to THE BIG INTRO (9-11am) and you could win a $75 Pluckers Gift Card and your referral could win 6 months FREE UNLIMITED CROSSFIT!

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CROSSFIT OPEN WORKOUT

11am – Feel free to come do the workout even if you aren’t in the open!

 

SUNDAY

Dynamic warm up 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
 
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)
50 n 50 ghd
Skill 
Rope climbs.
Strength
Superset
Barbell row
Bench press
5-5-5-5-5.
Wod 
Amrap in 6 minutes
10 burpees
10 sit ups
20 steps lunges
 
MAD MObI 
Pigeon
Press ups
Shoulder band stretch
Corners stretch

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