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Sunday
Warm up

3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
Take 10-12 minutes to work on a GOAT
Sample Goat Movements
All variety of pull-ups
Push ups
Toes to bar
Knees to elbow
Handstand push ups
Double unders
GHD sit ups
Ring dips
Rope climbs
L-sits

Then

FITNESS:
Teams of 2
must complete the following – partition the reps how you see fit
20 plank walk outs
40 meter farmers carry/each
60 wall balls
80 box step ups
100 jump rope singles/each

PERFORMANCE:
Teams of 2
must complete the following – partition the reps how you see fit
20 wall climbs
40 db manmakers
60 box jumps (24/20)
80 wall balls
100 double unders

I am sure by now all the coaches have said thank you a million times but that is seriously not enough. These past couple of weeks really have shown that Savin Rock is becoming a true Crossfit box. The community that is being built is truly awesome. 2014 is going to be an awesome year of growth and continued change. The coaching staff is truly grateful for you guys and gals. Thank you so much for the gifts they were above and beyond what we expected. You can bet that we will be working our ASSES off when we have them on because you guys are part I the reason we attack each work out so hard. We want to make you guys proud!! So again thank you thank you thank you!!! Let’s continue to grow and have some fun!!! Cesar




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