So to get back to the fundamentals of "CrossFit" -- constantly varied, functional movements done at high intensity -- Friday's WOD will be drawn from the Hopper Deck at 0545 and then posted on the website at 0700.
3 rounds of:
800m run (5 laps around Arvin track)
50 back extensions
50 sit-ups (GHD, AbMat, anchored, unanchored - dealers choice)
Remember to activate your hamstrings and glutes on the back extensions. Don't just fire your lower back.
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