Big Weekend Coming Up!

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INFORMATION

Friday Night

GIVING BACK THROWDOWN

When

Friday 6:00pm – 8:00pm

Where

CrossFit 2222

(parking is limited please carpool)

What

The GBT (Giving Back Throwdown) is a monthly workout and fun competition for the gyms of the hill country. Each month, one facility will host a team competition, the gym that wins will have the rights to the GBT trophy until the next month. In addition to having fun and meeting new people, we are using this as a means to give back. A donation to the selected charity will be needed for participation. A donation of $5 to $10 is suggested.

DONATION

All donations will go to the Hill Country Christmas Bureau.

Workout

Teams of 4

(don’t worry – we can put you into teams)

Everything is modifiable and scalable

WHAT ELSE??

We have 4 adopted families between CrossFit Cedar Park and CrossFit 2222 and we need your help.

Please help us by donating funds to your coach and Robin can go shopping for the remaining gifts.

SIGN UP

Adopt-A-Family Sign Up #1

or

Adopt-A-Family Sign Up #2

dynamic movement prep 
Group warm up 
50 heavy Russian swings.
Banded shoulder warm up
Build to a heavy split jerk 
Wod
4 rounds for splits resting 2 min between rounds
10 power cleans
7  front squats
4 jerks 155,105 (take from the floor)
(Rest 2 min)
Rest
5 minutes of fun for reps
Minute 1 crunches
Minute 2 reverse crunches
Minute 3 left side crunches
Minute 4 Right side crunches
Minute 5 crunches
Mad mobi 
Shoulder bully
Trigger point pecs
Calf stretch
Roll calves
Press ups

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