WEEKEND NEWS!!!
This weekend at CrossFit Cedar Park
Saturday
9:30am – Open Gym with Coach Nikki
10:30am – FREE Seminar Series
Injury-Proof Your CrossFit
by
Doctor of Physical Therapy Michael Tillman
CF-L1, CF-Olympic Lifting, CF-Nutrition, CF-Mobility
Michael will be discussing the common injuries he sees with the CrossFit Athlete and stressing the importance of mobility and flexibility. There will be a Question and Answer Session and Free Injury Screening following the Seminar.
Sunday
9:00am – ReFlex with Coach Rafael
10:30am – Skillz & Sprintz with Coach Rafael
Dynamic warm up
Group warm up
50 n 50 ghd
Keg stretch
Strength
Build to a heavy 2 rep OH squat.
Then
Tabata
8 rounds each of 20 seconds work 10 seconds rest. Score reps
Sit ups
Rest 1 minute
Kb swings 1.5/1.0
Rest 1 minute
Double unders
Rest 1 minute
Burpees
MAD MOBI
Press ups
Roll calves bb
Shoulder band stretch.
Hamstring up n over