Did you say AMRAP???

This week Bring your Donations to the Box!

MONSTER GARAGE SALE

When? Saturday, May 11th – 7am!

at the box

OPEN GYM

9:30am

Re-Flex

10:45am

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

G-skill
Pistol practice 5 min

50 frog legs

Strength
Build to a 1 rep max deadlift
In 10 minutes

Mad Mobi
Press ups
Hamstring up n over
then
Amrap
In 12  minutes
10 sumo deadlift high pull
10 ring push ups
10 toe 2 bar

MaD mobi
pigeon
Lat stretch band
Shoulder band stretch

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.