Teens Class Kicks Butt!

CrossFit Cedar Park  Teen’s Class hit the 1 Mile March with sled pulls, KB farmers carry, wallball carry, and plate overhead walks.

THINGS YOU NEED TO KNOW

The Athlete Open is this weekend on the track at the Texas School for the Deaf off Congress!

We have 3 teams competing and everything kicks off at 10am!

Saturday

9:30am – Open  Gym

Sunday

6:00pm – ReFlex

NEXT SATURDAY

BARBELLS FOR BOOBS!

Please join us in Belton, TX at Schoepfs BBQ (one of the best in Texas!)

We have several athletes who will be participating and you should join us!

Can’t participate? That is okay, take the time to donate to them and help us reach our goals!

Nikki Isbell

Colton Tillman

Ben Landman

Alice Hulsey

Jon Mears

Bud Holfort

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

Skill work
Muscle up transitions with spotter.

Strength
Build to a 1 rm back squat in 10 minutes

Then

Hang squat snatch
Unbrokens.
9-7-5.  Rest as needed between sets

Rest

Sort of like long cycle

In 10 minutes
Amrap
Kb clean and jerk
Switch at will
Every time you the kb touches the floor.  5 burpees.

Mad mobi
Roll quads
Knee on the wall
30 Froglegs
Calf stretch

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