Fri 4-10-15

Posted on Apr 9, 15

Warm Up:

400m run

500m row

frog hops, duck walks,inch worms, bear crawls, crab walks

 

Take 5 mins to warm up to deadlift weight for WOD

 

WOD:

For time

20 deadlifts (275/185)

30 box jump overs (24/20)

40 kbs (50/35)

50 du

50 cal row

50 du

40 kbs

30 box jump overs

20 deadlifts

*20 min time cap

 

After Party:

30 secs of classic spinal twist, 30 secs posterior chain floss, then spend time on high glute smash

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.