CrossFit – Mon, Apr 22
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am LAST DAY TO SIGN UP AND GET A T-SHIRT/TANK IS MONDAY 4/22 by 7:00pm
Teams of 2 – coed. Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch.

Warm-up

2x

10 leg swings

10 sideways leg swing

25 Ft runners lunge

25 Fr samson

25 Ft inchworm

50 Ft carioca

200 M Run

10 Band Pull aparts

10 Band pass thru

5-10 Pull Ups

Accessory Work

3×4 ea.

single leg RDL

Bulg split squat

Cossack Squat

Curtsey Squat

Spanish Squat

Nordic

2x

6 DB Push Press

20 sec Handstand hold

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

5 DB Push Press 30/20 (Rx+ HSPU)

10 Goblet Squat 35/26 (rx+ pistols)

10 Pull Ups (rx+ C2B)

Cooldown

Banded Stretches from rig

Shoulder & Hip