INFORMATION
Saturday – Open Gym
12pm – Reebok Store at the Outlet Mall in Round Rock
Please RSVP on the Facebook page!
We need lots of people!
The Hero Course
7am – Sunday Morning
“Daniel”
Tuesday & Thursday
5:30am – CrossFit Class
is MOVING
to the new location starting next week!!
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)
Deadlift protocol.
3 sets at 2-3 reps of deadlifts from floor to kneecap. Immediately followed by 6 box jumps
Weight should be between 85-95% of Max deadlift.
Rest
Amrap in 5 min
5 c2b pull ups
10 sit ups
Rest 3 min
Amrap in 7 min
5 box jumps
7 air squats
10 kb swings
MaD MoBi
Pigeon
Press ups
Lat band stretch
Calf stretch
Knee on the wall