CrossFit – Sat, Apr 27
Summer Body Kickstart
Initial meeting/Sign up Sunday 4/28 10:30am
Program starts 5/1, Ends 6/2
Sign Up sheet sent via email, hard copy on the bulletin board
Open to the public as well $79 per participant

Warm-up

Carioca

Runners Lunge

30 Sec Pigeon

Solider kick

Hamstring Sweep

15 Band Straight arm pull down

2x

8 banded pass thru

25 Ft Death March

8 Hanging Leg Raise

10 KB SDLHP

8 Deadlift – increase weight in 2nd round

Deadlift (4×2 90+%)
Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 155/105 (rx+ 225/155)

Toes 2 Bar

START every minute with 10 air squats – start the workout with 10 air squats too.

Cooldown
  1. Cobra
  2. Pigeon
  3. Pancake
  4. Doorway Pec Stretch