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Weekly Workout {Week 19}

25 November, 2015

Holy crap you guys. We did one of the BEST warm-ups this past week at the Box.

Our coach Trevor LOVES squats. I'm not sure I've ever been to a session when squats were not on the menu. This warm-up was originally done by Rich Froning, the King of Crossfit and is used quite often as a little bit of a challenge.

Should you wish to play along, put on Moby's song Flower and follow along. When he sings "Bring Sally down" you squat and you HOLD the squat until he sings "Bring Sally up", then you stand up. Easy peasy, right? I wish. There are a few times in the song where you have to hold the squat for longer than a few beats which is killer on the quads. But the worst part, is when you're totally expecting to hear the world "Bring Sally up" but instead, you hear ........
Old Miss Lucy's dead and gone
Left me here to weep and moan
As you can see from the video below, it's a TOUGH workout, but so much fun.





Monday: CrossFit
Tuesday: CrossFit
Wednesday: Off
Thursday: CrossFit
Friday: Walk with Bandit
Saturday: Off
Sunday: Walk with Bandit



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