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