THINGS TO KNOW
Saturday
9:30am – Free Community Workout at CF Cedar Park
SuperStrong has two weeks left!
Sunday
10:30am – Skillz & Spritnz with Coach Dave
at CrossFit Cedar Park
DON’T FORGET
Tuesday/Thursday
4:30pm – Kids Class
5:30pm – Teen’s Class
dynamic movement prep
Group warm up
For quality
5 Rope climb ascents
3 minutes of plank.
Wod
The filthy fifty.
50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
MaD mobi
Pigeon
Press ups
Knee on the wall
Corner stretch
Calf stretch