Double Under Practice

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

Last CrossFit Open workout….

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WEEKEND INFORMATION

Saturday

9:30am – Free Community  Workout

WORKOUT 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

 

Tabata on the road

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Come try out CrossFit 2222 and meet our amazing staff and incredible facility!

Monday through Friday

5:30am & 5:30pm

Monday/Wednesday/Friday

9:30am & 12:00pm

WEEKEND NEWS

CrossFit Cedar Park is hosting an Open Gym.

Open Gym is a coach-led large community workout and is free!

2051 Cypress Creek Road, Suite A

(behind Signature Eye Care)

Cedar Park, TX

Dynamic warm up 
Group warm up
50 Jack knife’s
5 minutes double under practice
Tabata On the Road 
32 rounds for reps of…
20 seconds work 10 seconds rest
Performing 8 rounds of each exercise then switching to the next in the 10 second rest.
Double unders
Push ups
Sit ups
Burpees
MAD MOBI 
Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups

512-331-0992

“Mattnasty”

rowers

Equipment is showing up every day!

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3
“MATTNASTY”
Amrap in 10 minutes.
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over