Workout 11.4.13

Nickname: 4 November 2013

Main – CrossFit

Today we are beginning our November Weight Challenge. Make sure you if you wish to participate to mark your name on the whiteboard! It’s a while new month C9Cers, DO WORK!!

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Hip Mobility:
-Wall Squats
-Hip External Rotation


Overhead Squat (1-1-1-1-1)


Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Feature Video

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