UPCOMING INFO
Seminars upcoming at CrossFit Cedar Park
Free Member Seminar
Conquering the Kettlebell
August 29th
10:30am
Free Seminar
Nutrition & Goal Setting
August 30th
6:00pm
LADIES
Save the date
Women, Wod & Wine
September 18th
7:00pm
Dynamic movement prep
Group warm up
50 n 50 ghd.
Skill
Handstand push ups
Progressions from floor, box, deficit etc.
Squat program.
Week 2
8-8-6-6-3
70%-75% 80%-80%-85%
1 set to failure at tempo
42×1 failure should be between 8-12 reps if you get to 12 stop. Next week add weight.
Start between 50-60% of max back squat
Wod
Run 200
15 burpees
Run 400
20 burpees
Run 800
30 burpees
Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall