CrossFit – Thu, May 2
Cinco de Mayo Throwdown
Sunday 5/5 – No CF Classes
Come and watch! If you plan to enjoy food from the taco truck and drinks, please let us know by 4/29 as we need a final headcount. $15 for anyone that's not competing in the throwdown – Cash or venmo only, please

Warm-up

2x

soldier kicks

Runners lunge

samson

5 each direction – partner over under w/pvc

5 inch worms

20 Jump Rope

10 Slant Board goblet Squat

3 Pull Ups

Front Squat (5×5 record heaviest 1×5)
Metcon (Time)

For Time

50 Double Unders

40 DB Snatch 30/20

30 DB OH Lunge

20 Pull Ups

10 Wall Walks

100 Ft Bear Crawl

Cooldown
  1. Prone Shoulder
  2. Kneeling Lat
  3. Couch
  4. Butterfly w/back to wall, DBs on knees, lift & lower – 10 reps, slow