Memorial Day Honor


Michaela and her brother joined CrossFit Cedar Park this weekend to honor our men and women who gave the ultimate sacrifice to protect our freedom with the workout “Murph”

Dynamic warm up
Group warm up
Muscle up transitions/muscle ups
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip
4 rounds for splits
20 kb swings 1.5/1.0
20 abmat sit ups
20 calorie row.
Mad mobi 
calf stretch
lat band stretch
Frog legs
Press ups


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