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.
Teams of 2 – coed. Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch.
Warm-up
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
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