WEEKEND INFORMATION

Saturday

9:30am – Free Community Workout

Sunday

6:00pm – Free Nutrition Seminar at CrossFit Cedar Park

Dynamic movement prep

Group warm up

50 heavy Russians

 5 minutes
Kipping/ butterfly pull up skills

Emom 10 minutes
4 deadlifts. 275/155
3 lateral barbell burpees
Last minute perform deadlifts then
Max barbell burpees.

Rest

Emom 10
20 double unders
4 oh squats 95/65
Last minute perform 20 double unders then max reps oh squats

MADMOBI
Lat stretch
Roll calves
Hamstring up n over
Press ups
Pigeon