Fri 6- 23- 2017

Posted on Jun 22, 17

Warm Up:

Run or Row

2 rounds

10 push ups

1 length tin soldiers

10 kb dl

1 length inch worms

10 dips

1 length burpee broad jumps

 

Strength:

10- 8- 6- 4- 2

Bench Press

Deadlift

*start around 50% of 1rm and increase to finish as heavy as possible

*set up two bars and alternate (partner up if possible)

 

WOD:

21- 15- 9

cal row

bike

*this is a sprint so bike and rower should be right next to each other

 

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.