CrossFit – Sun, Apr 21
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.

Warm-up

Pose Technique Running

Warm Up & Technique

400m Run (Time)
Max Effort 400m Run

4×400 m run – record fastest time

Warm-up

Metcon Warm up

3x

250 m row

5 DB squat cleans – light /medium Wt.

Metcon (Time)

4 Rounds – 15 min CAP

250 M Row

10 DB Squat Cleans 30/20 (rx+ 50/35)

Cooldown
  1. 90/90 Hip Rotation
  2. pancake
  3. calf stretch against rig
  4. Banded Bully