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Fri 6-19-15

Posted on Jun 18, 15

Warm Up

EMOM for 9 mins

Min 1: 5 side lunges to each side

Min 2: 30 sec handstand hold (nose and toes)

Min 3: 50 secs shuttle running (back and forth in room)

 

WOD

On a continuous running clock, note times for each (unless unfinished, then note rounds or reps, ideally word will be scaled to finish)

0-6 Mins:

500m row

25 burpees over rower

6-12 Mins:

3 Rounds

12 Push Presses (115/75)

12 T2B

12-18 Mins:

3 Rounds

20 front rack lunges (115/75)

10 box jumps (30/24)

At minute 18

500m row

25 burpees over the rower

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.