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December 15, 2013

12/16 "Monday"

"If you don't have time to warm-up, then you don't have time to workout."**"This is how you get significantly better at CrossFit. DO THE WARM-UP! Warm-ups are often overlooked and underestimated. If you aren’t taking it seriously, then start. We believe it to be one of the best, simplest, and most effective ways for improving your CrossFit game. If you are looking to take your CrossFitting to the next level, you have to start taking our warm-up seriously.A proper warm-up should place an emphasis on the entire body. We utilize functional movements, which means multiple joints and muscle groups working together. It won’t do you any good to only work your arms or only your legs. Pull-ups, push-ups, sit-ups, and air squats cover every major muscle group we have and every major function of the body (pulling, pushing, core strengthening, hip extension). When performed correctly, your entire body should be ready to go even after only 6 minutes of work."WOD:“Burping Annie”50-40-30-20-10 reps for time of:Double undersBurpeesNotes: 20 min cap. If you cannot perform a double under at all, then your scale will be to perform 4x as many single jump ropes.**from Crossfit Kinnick, Jack Mannion

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