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October 12, 2012

3 Amigos

REMINDERS

No Open Gym Tomorrow

Barbells for Boobs is at Schoepfs BBQ in Belton, TX with CrossFit Centex

SUNDAY

Re-Flex with  Coach  Stacey

Cost: $12 drop-in or $45 per  month

Cost is included for Unlimited Clients

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/STRENGTH

50 n 50 ghd

50 ring dips.
Then

“The 3 Amigos”

With a running clock complete:
3 Rounds For Time:
10 Power Snatch (95,65)
10 Handstand Push Ups

at the 10 minute mark, complete:
3 Rounds For Time
10 Thrusters (95,65)
10 Chest to Bar Pull ups

at the 20 minute mark complete:
3 Rounds For Time
10 Box Jumps (24,20)
10 Toes to Bar

MaD mobi
Calf stretch 2 min holds
Lat stretch band
Standing quad stretch
Shoulder bully

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