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

3 Rounds:

Ski 400/300m
50 ft Walking Lunge with 45/35lb plate OR Dumbbells
Then..
EMOM for 20:00
2 Set of Strict Muscle Ups
Sprint 200m
Alternate Movements

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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