Happy 9th Birthday!

img_9661

 

Happy 9th Birthday CrossFit Cedar Park!!!

Birthday Party!

Saturday

September 24th

12pm

Food, Drinks (BYOB), Games, Bounce House

Please RSVP

Dynamic movement prep

Group warm up

Skill
Strict  Pullups
30 reps.

Back squats.
3-3-3-3-3
85-85-90-90-90%

2nd week at this tempo

1 set to failure at tempo
72×1  failure should be between 5-7 reps if you get to 7 stop.
Increase weight/reps from last week

WOD- For Time
50 Double unders
Then
13-11-9-7-5
Thrusters (95/65)
Cal Row
Box Jumps (24/20)

MAD MOBI
Pigeon
Roll/stretch calves
Hamstring
Knee on the wall
Scorpion

 

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Your email address will not be published.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.