190916 - 1RM WEEEEEK!

Schedule of the Week:
Monday - Mobility & Movement
Tuesday - 1RM Back Squat (Leg day)
Wednesday - 1RM Press (Arm day)
Thursday - BAMF DAY! Invite your friends now! (Seriously…text ‘em!)
Friday - Open Prep
Saturday - 2 Teams @ Girls Gone Rx Comp in Denver
Open Gym and CF Kids will be happening from 8-10 then 10:10-11
Sunday - Barbell Club 8-10 and Open Gym 10-12

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Today will be all about getting those muscles ready for the next two big days of maxing out our lifts!

? of the DAY - Favorite piece of furniture?

WARM UP -
3 Rounds
150m Run/Row/Ski
2 Pull Ups
4 Push Ups
6 Squats

MOBILIZE Pre-WOD - (Stations)
1) PVC Knee Outside of Foot
2) Cone Prone Shoulder Lift
3) Lacrosse Ball Hell
4) Banded Book Drill
5) Banded Ankle Roll

WOD -
AMRAP 12:
(with a partner)
200m Run or Row
50m Farmers Carry
(switch)

MOBILIZE Post-WOD -
1) PVC Elbow Locked Shoulder Opener
2) Cone Prone Leg Lifts
3) Delt Snow Angels
4) Banded Hamstring Activator Stretch
5) Banded Hip Distraction in Sprinter