
MACC 2019 CFDC Teams Schedule
April 11, 2019
Sunday, 4/14
April 13, 2019Warm Up
3 Rounds
8 Pause Squats
8 Spider Lunges
8 Alt Samson Lunges
8 Alt Dead Bugs
1:30 Single Leg Flexion/side
Strength
Pause Back Squat (30 Min)
Prep: 1×10 w/bar, 3×5 working up
Work: 5×5 at same weight
Met Con
In teams of 3
3 Rounds, follow the leader
400 M Run
21 Wall Ball
12 Front Rack Lunges (M:95/75/55, W: 63/53/35)
Reminder:
MACC 2019 CFDC Teams Schedule Link: https://crossfitdc.com/2019/04/11/macc-2019-cfdc-teams-schedule/