Mobi your Shoulders!

Screen Shot 2013-10-17 at 7.42.19 PM

Anyone want to workout on the baseball field?

INFO

Saturday – 9:30am – Open Gym with Coach Matt

Sunday – ReFlex with Coach Stacey

We still need VOLUNTEERS & JUDGES for the Diamond Games

Please sign up and help us out!

www.crossfitcp.zenplanner.com

MARK YOUR CALENDARS!

November 16th – Holly Jolly Kick-off!

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)
Mobi for movement prep
Shoulder internal/external rotation

3 minutes kb complex
5 single arm swings each
5 snatch each
5 jerks each
5 goblet squats.
Practice handstand walk 7 minutes

Snatch
2-2-2-2.

Wod  amrap in 10 minutes
30 power snatch 115/75
30 burpees
30 clean n jerks 115/75

Mad mobi
Keg stretch
Hamstring up n over
Press ups
Shoulder bully

 

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Your email address will not be published.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.