Fri 4- 14- 2017

Posted on Apr 13, 17

Warm Up:

Run or Row

200 Single Unders

2 Rounds

:30 pike stretch

:30 straddle stretch

:30 BB Thoracic Spine BB Stretch

2 Rounds

20 ape walk steps

10 PVC/ Empty bar OHS

 

Strength:

Snatch

5 x 65%

3 x 75%

1 + 85%

OHS

15 min to find 1RM for today

 

WOD:

Partner WOD 10 min AMRAP

1 min sprint air bike

max sled pulls ( 135/95)

*score is total calories and lengths sled pull

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.