CrossFit 42 South

WOD: Thursday the 29th November 2012

Alright if you are caught lifting with a round back we will wrap you up in bands and a broom stick on your back lol.. 

Ok we won't do this to you unless you ask us to but this is what a good back position should look like during lifting. Notice that that my head is in a neutral position, my shoulders are in line with my hips and my hammys are loaded up. The idea of the broom stick is to create body awareness to FEEL where your back should be. If you feel the broom stick moving away from the back of your back and your lower back you know that you are either flexing or over extending in your back. 

Give this a crack and see if it can help you out


For time complete the following

1000m row

50 push press 50/35kg

800m run

30 Kettlebell swings 24/16kg 

Score is your total time 

Log results online (beyond the whiteboard)



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