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04.09.2014

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
10 x Overhead Squat (BB/PVC)
8 x Push-ups (CFGS)
:10 x L-sit
III. Mobility

Notes: Overhead Squat technique review/emphasis. L-sit standards/review: Hanging from Pull-up bar, Matador Dip Station, etc. Shoulder mobility, Hip flexors, etc. when selecting mobility drills.

Impact/Focus: 800m Time Trial
2 Rounds of the following for time
Run 800m
Rest 2:00

“Annie”
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Scaling up to ‘Annie Get’s Abusive’ will become an option several weeks from now. This is one of CrossFit’s traditional benchmarks, all athletes are encouraged to record a score using Abmat Sit-ups (anchored) before flirting with one of our h*llish twisted specials. Get some, freaks.

Post scores to comments.

Skill Development
Stretch, Handstand Kick-ups & Freestanding Handstand Balancing/walking (for those who missed Tuesday’s training).

Samy Daghir

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