March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds. 

Week 5 CF Open – Letrono CrossFit Theme! BBQ will be happening this Friday Night. Bring a side dish to share, show up cheer on, WOD and eat! Please sign up on the sheet if you plan on attending so we can plan for food!W

Dynamic Warm Up – Mobility Prepare for..

A: WOD

25 Medball Cleans 20/14

50 DU

100m Row

75 DU

150m Row

100 DU

200m Row

75m DU

100m Row

50 DU

25 Medball Cleans 20/14

*Double reps on jump rope if doing singles

ROM WOD:
Low Dragon
Wrist Stretch
Toe Pose
Pigeon Pose

Strongman:
Max stone carry anyway possible

Then


30min

Stone carry on shoulder x25M
Stone squat x5
Stone carry opposite shoulder x25M
Stone good morning x5

Then

Row 1000M time trial

Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

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