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Fri 9- 4-15

Posted on Sep 3, 15

Warm Up:

45 sec T-pec opener

10 serratus push ups

10 serrates push ups (wide)

10 banded extension w / retraction

10 banded face pulls

10 banded pull aparts

10 push ups

 

WOD:

Every min on the min for 21 mins

Min 1 – max du’s

Min 2 – 15 kbs (53/35)

Min 3 – 20/15 push ups (if unable to reach the number of push ups, treat as “max in 60 secs”

Min 4 – rest

 

 

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.