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Fri 8-21-15

Posted on Aug 20, 15

Warm Up

Foam roll legs

– glutes

– quads

-adductors

8 adductor rock backs each side

10 quadruped rock backs

10 side lunges to each side

50′ gorilla run

50′ crab walks

 

WOD

Every 2 mins for 20 mins complete:

3 deadlifts + 2 hang power cleans + 1 push jerk

* goal is heaviest unbroken

 

After Party

3 rounds

2 mins on , 2 mins off

5 burpees

5 ground to overhead (155/105)

-rest 2 mins and pick up where you left off

 

 

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.