082416

END O’ SUMMER BBQ- POTLUCK
Where: CrossFit Maplewood
When: This Saturday the 27th
Time: 1130AM
Note: POTLUCK! I’ll be bringing tons of meat to throw on the grill, feel free to bring whatever appetizer/ food/ desert that you like. Bring yo’ kids, bring yo’ wives, bring yo’ husbands!

Warm up
4 rds, 5 reps of each:
Gto w plate
Plate halo
Ball slam
Glute bridge

Mobility:
– Thacker + Burgener warm up
Soft tissue:
– banded lat smash- 2 mins
– Lacrosse ball trap/ rhomboid smash on the ground – 2 mins

Power Snatch 8×4

Tabata:
– burpees
– Sit ups
– Mb clean
2 min rest in between each tabata.

Strength
5×8 Strict pull ups
OR
5×10 ring rows w 3 sec hold

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