Fri 4- 8- 2016

Posted on Apr 7, 16

Warm Up

Run or Row

2 rounds

1 length spider man push ups

1 length frog hops

push ups:

5 close 5 wide 5 normal

 

Strength

Bench Press

5-4-3-2-1

70-75-80-85-90%

 

WOD:

10 min AMRAP

15 WB 20/14

12 Burpess OTB (bar facing)

9 front squats 155/105

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.