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Always Remembered

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CrossFit Coldwater – CrossFit

16 years ago, our Nation underwent a tragic loss.
16 years ago, our Nation became stronger than it ever had before.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani

https://www.youtube.com/watch?v=MWKPjSirbcU

Warm-up

Warm Up: General 2 (No Measure)

3 rounds:

15 jumping jacks

15 sit ups

15 mountain climbers

15 air squat

Metcon

Metcon (Time)

Teams of 3:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (95/65)

Cash-Out: 2977 Meter Row

Cool Down

Cool Down/ Foam Roll (No Measure)

Jog, walk, row, or bike for 3+ minutes

Then..

Foam Roll for 10 minutes:

Lower Legs

Glutes/Hips

Quads/Hip Flexors

Mid-Upper Back (hug yourself)

Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec. x 5-7)

Lats/Rear Shoulder

Triceps
Take a moment today to reflect on the significance of the day and all of the heroes who gave their lives in the service of others.

Take a moment to be thankful for everything and everyone that you have.

Its very hard to feel anything besides joy when you’re coming from a place of gratitude.