Happy 9th Birthday CrossFit Cedar Park!
Our sister gym is celebrating this weekend!
Saturday – 12pm
CrossFit Cedar Park
Food, Drinks (byob), Games and Fun!
Dynamic movement prep
Group warm up
Skill
Strict Pullups
30 reps.
Back squats.
3-3-3-3-3
85-85-90-90-90%
2nd week at this tempo
1 set to failure at tempo
72×1 failure should be between 5-7 reps if you get to 7 stop.
Increase weight/reps from last week
WOD- For Time
50 Double unders
Then
13-11-9-7-5
Thrusters (95/65)
Cal Row
Box Jumps (24/20)
MAD MOBI
Pigeon
Roll/stretch calves
Hamstring
Knee on the wall
Scorpion