“The San Francisco Crippler”

"The heart of CrossFit is the same as it ever was: go hard. Change happens, but that fact about CrossFit always wonderfully, gloriously stays the same. So, enjoy the spectacle of the Regionals, the Games, the influx of many new people to our sport, our home, our way of life — but, remember this: CrossFit was always about you and your workout. You and your workout. If you let other people or things get in the middle of that, well, then it’s really no one’s fault but your own, isn’t it?" 

CrossFit Lisbeth

http://crossfitlisbeth.com/2013/05/21/change-is/

Pre WOD:  3-3-2-2-1-1-1 Press
Bracing sequence!!!

WOD:  "San Francisco Crippler"
30 Back Squats @ Bodyweight
Row 1K
This is for time!

Post WOD:  Mandatory stretching

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