WEEKEND INFORMATION
Saturday
9:30am – Free Community Workout
Sunday
10:00am – The Hero Course at CrossFit Cedar Park
dynamic movement prep
Group warm up
2 rounds of the Coffee complex
Not for speed. For quality.
5 snatch
5 oh squats.
Add weight
5 power cleans
5 front squats
5 power jerks
10 back squats
10 Romanian dead lifts
Rest / repeat
wod
Run 400 meters
3 snatches
Rest as needed
Run 400 meters
2 snatches
Rest as needed
400 meter sprint
1 snatch
Rest
400 meter sprint
1 snatch
Score splits and weight.
Mad mobi
Calf stretch
Press ups
Shoulder Bully
Thoracic extension