Fri 10- 13- 2017

Posted on Oct 12, 17

Warm Up:

Run or Row

3 Rounds

10 scorpions

1 length wl w/ twist

10 cossack squats

1 length pivot squats

10 air squats

then

2 Rounds

:30 couch stretch (r/l)

:30 goblet squat hold

10 leg swings

 

Strength:

Back Squat

5- 4- 3- 2- 1

( 70-75-80-85-87)

 

WOD:

10 RFT

200m run

50 du’s

 

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.