CrossFit SFA WOD – December 2, 2013


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PRE-LIFT ACTIVITY
20 meter High Knee Run x2
20 meter Butt Kicks x2
20 meter Side Shuffle x2
20 Bear Crawl x2

FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

SKILL
Headstands / handstands (15 mins)

WORKOUT OF THE DAY

Fran

21-15-9

Thrusters
Pull ups

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TODAY’S QUOTE

Strivers achieve what dreamers believe.
-Usher Raymond

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