CrossFit – Mon, Apr 15
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 – coed.  Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch.  Sign up on the Chalkboard Wall.April Hustle brings May Muscle – put your name on the list to be part of April's challenge – the most sign ins for the month gets a prize!  Summer bodies start now!

Warm-up

10 leg swings each

25 Ft

knee pull

quad pull

Runner lunge

samson

side lunge

—

3x

8 slant board goblet squat

8 ring rows

5 Back Squats (add weight each round)

8 DB Shoulder Press

3 Strict Toes 2 Bar

Back Squat (4×3 80-90%)
Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

5 Clusters 115/75 (rx+ 135/95)

10 T2B

Cooldown
  1. Couch Stretch
  2. Pancake
  3. Doorway Pec stretch
  4. Prone Shoulder