THIS WEEKEND
CrossFit Cedar Park
9:30am – Saturday Free Community Workout
ADOPT-A-FAMILY
Please sign up or donate to help our two families.
We still need to fill a lot of spots.
Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.
DEADLINE – Thursday, December 21st
Bring the presents wrapped and tagged to the gym.
THEN
3 Reps at 75%
THEN
1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps
1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps
REST
3 Reps at 85%
THEN
1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats
Calorie Row
Burpees to a Plate
hamstring up and over
calf stretch
roll quads
shoulder band stretch