Fri 8-7-15

Posted on Aug 6, 15

Warm Up:

EMOM for 9 mins:

Min 1 : 2 tgu (1 each side)

Min 2 : Gorilla run (2 lengths of gym)

Min 3 : 10 quadruped rock backs ( second time: 10 adductor rock backs left side, third time 10 adductor rock backs right side)

 

Pre Game:

Take a few minutes to review and warm up for front squat

 

WOD:

3 waves of Front Squat 5-3-1 (try to make each wave progressively heavier. ex. wave 1 200×5, 225×3, 250x 1/ wave 2 205×5,230×3, 255×1/ wave 3 210×5, 235×3, 260x 1)

 

After Party:

200m of walking lunges for time

 

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.