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Fri 10-2-15

Posted on Oct 1, 15

Warm UP:

Spend 6 mins foam rolling

2 mins IT bands

2 mins Adductors

2 mins glute/piriformis

then

10 roll to v sit

20 fire hydrants

20 mountain climbers

10 groiners

30 sec samson stretch

 

Pre Game:

8 min AMRAP

200m run

10 pull ups

20 push ups

– rest 4 mins then begin WOD

WOD:

8 min AMRAP

15 kbs (53/35)

10 hspu

20 du’s

– rest 4 mins then begin after party

After Party

8 min AMRAP

250m row

10 push press (115/75)

10 t2b

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.