IDI Finals – This Saturday!

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Thanks for all the donations for Barbells for Boobs.

CrossFit Cedar Park raised $2020.00 (over 25 mammograms)

WHAT IS COMING UP?

I Do The Impossible Finals!

This will be scheduled on Saturday.  Make sure the same coach who did your measurements, does them again. If you cannot make Saturday, please get with your IDI coach to schedule at alternate time!

The Big Question

What do I do now that IDI is over?

Another Big Question

I didn’t get to do IDI – how do I jump start my weightloss, bodyfat and CrossFit journey?

THE ANSWER!

Flyer

REGISTER

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
Pull ups and variations
Kip swings
Kipping
Butterfly
C2b

Bent over flys / band reverse fly.
30 reps.

Back squats

5-5-5-5
65-70-75-80%

1 set to failure. 8-12 reps.
40X0 pace. Advanced. 43X1 pace

Wod
6 Rounds for time
100 meter run
8 burpees
12 kb swings (1.5/1)

Mad mobi
Calf stretch
Trigger point calf
Hamstring up n over
Knee on the wall

 

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