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Fri 6-12-15

Posted on Jun 11, 15

Warm Up

Upward Dog 20 sec hold

Downward Dog 20 sec hold

10 inch worms

5 side lunges (each side)

10 banded hamstring curls (each side)

400m run

 

WOD

Teams of 2, alternating rounds, complete 3 sets (6 total)

25′ shuttle sprint

5 box jump overs (24/20)

10 front squats (165/110)

5 box jump overs

25′ shuttle sprint

 

Cash Out

8 rounds

15 sec on/ 15 sec off

Superman hold

15 sec on/ 15 sec off

Hollow rocks

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.