60 Seconds Downward Dog
50 Meter Mountain Climber
50 Meter Sprint
15 Knees to Elbows
60 Second Child Pose
Then try these stretches out
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WOD Music
Rammstein: Feuer Frei
Crystal Method: Double Down Under
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Traveling and can't get to the box
8 rounds for time
10 chair dips
20 lunges
Start with and end with a 60 second handstand (if you dare)
Speaking of travel, we will have some interesting new menu items for our warm-ups in 2012, courtesy of Coach Burgener who put us through our paces at Schwartz's Crossfit in Melbourne Dec 4-5.
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New Year's Eve Salad
Crab, Avocado and Rocket Salad with Chive Vinaigrette
Chive Vinaigrette
1/2 cup extra virgin olive oil
1/4 cup snipped fresh chives
2 Tbs fresh squeezed lemon juice
2 Tbs fresh squeezed grapefruit juice
1/2 Tsp ground brown mustard seed
Sea salt and black pepper
In a blender, puree the oil and chives until smooth and set aside. Strain chive pulp (optional) Add remaining ingredients and blend. While blender is running. slowly add in oil
Happy Holidays
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