Friday, 4/19

Warm Up
3 Rounds
20 Jumping Jacks
15 Band Good Mornings
10 Spider Lunges
5 Hanging Scap Retractions

Prep (10 Minutes)
1×10 RDL w/bar+5 Pause Squats+5 Kip Swings
2×5 Deadlifts+5 Pause Squats+5 Kip Swings
1×5 Deadlifts (working weight)+10 Squats+5 Toes to bar (or scaled option)+ 10 KB Swings

Met Con
For Time (18 Min Cap/clock set to 24 Min)
50 Squats
50 Deadlifts (M:225/185/135; W: 153/123/93)
50 Squats
50 Toes to Bar
50 Squats
50 KB Swings (M:24/16; W:16/12)
50 Squats

Mobility
Band Hamstring Series

Reminders:
Bring-a-Friend Day, 4/20 at both H and U Street locations, all fitness levels welcome!

CFDC Community Work Day, 4/20 at the City Blossoms’ Girard Children’s Garden, e-mail Volunteer Coordinator Nicole at nicole@cityblossoms.org and cc Jessi (jessi@crossfitdc.com) Kids welcome!

Easter Sunday Schedule Update:
– BootCamp at U Street – CANCELLED
– Yoga for Athletes for both H and U Street locations – CANCELLED
– Both H and U Street locations will close at 2PM