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Saturday September 6th – The Surfer Girl

Main – CrossFit Group WOD

Today we unveil the next RPCF Benchmark WOD. “The Surfer Girl”

Amanda has been with us since 2010! She is incredibly dedicated to her fitness and health, she’s got a wonderful personality and she’s got pull-ups & double-unders.

Surfer Girl has competed in both PentathaWODs!

This one is short but sweet. Or is it?

CF Warm Up (No Measure)

Top to Bottom Stretch then, 10-15 Reps:
Push-ups
Pull-ups
Air Squats
Shoulder Press
Over Head Squats
Sit-ups
Back Extensions

Bully Planks (No Measure)

Bully planks

For as long as possible, hold a front plank
Rest 1 minute
Test Side plank on right side, rest 20 seconds and test left side

Coaches explain how Right:Left ratio needs to be as close to 1:1. Time held is secondary for asymmetry

2 more sets of planks with a partner (both front and side). Partner will provide subtle disturbances to try and knock the planker off balance.

Dodgeball (No Measure)

Official rules: http://www.dodgeballusa.com/rules.html
– rules state that each contest has a time limit of 3min, play as may games as 20
min will allow.

The Surfer Girl (Time)

300 Double Unders for Time
*Every 1min complete 4 strict pull ups

If you cannot complete the pull ups within the minute, you are done.

No Double Unders? Sub with air-doubleunders

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