Fri 7-24-15

Posted on Jul 23, 15

Warm Up:

2 Rounds

20s downward dog

20s upward dog

10x quadruped rock backs

8x adductor rock backs

10x stationary inch worms

10x kb rdl’s (each side)

 

WOD:

21-15-9

Deadlift (275/185)

Ring dips

* 12 min cap

 

After Party:

3 sets of:

50’sprint

60 du’s

50′ sprint

– rest 60 secs

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.