25FEB2015

25FEB2015

ANNOUNCEMENTS:

The Open Work Out is coming out at 5pm tomorrow. What will it be, thrusters, pull-ups, wallballs, swim? Who's signed up? Sign up under CrossFit Anacortes. http://games.crossfit.com

SKILL: 

3-6 mins of HS Walking. 

WOD:

2 rounds VERY SLOWLY and CONTROLLED, of:

20 Back Extensions

15 Hip Extensions 

10 Hip- Back Extensions 

30 GHD sit-ups (weighted sit-ups) 

https://www.youtube.com/watch?v=IAcinB_kLmA

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