Triple Threat

THINGS YOU NEED TO KNOW!

This week Bring your Donations to the Box!

MONSTER GARAGE SALE

When? Saturday, May 11th – 7am!

at the box

NO OPEN GYM!

CrossFit Day with the Round Rock Express!

Sunday, May 19th

1:05pm

Tickets are only $10

BUY THEM!

South Central CrossFit  Regionals

May 24-26

Freeman Coliseum in San Antonio

Support your athletes!

 

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)

Triple threat Monday

3 rounds for QUALITY

15 abmat sit ups
12 strict toe 2 bar
9 box jumps.

 MAD MOBI
Calf stretch
Lat stretch

Wod

21-15-9
Hang power cleans (135,95)
Burpees over bb

Mobi madness
Pigeon
press ups

Wod

3 rounds for reps of   Max effort
1 min row for calories
1 min double unders

Mad mobi
Roll calf w bb
Hamstring up n over

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