Mon 1- 9- 2017

Posted on Jan 8, 17

Warm Up:

Run or Row

2 rounds

1 Length Walking RDL

15 SDLHP w/ KB

1 Length Bear Crawl forward

1 Length Bear Crawl backwards

15 Russian Baby Makers

1 Length Burpee Broad Jump

 

Strength:

Deadlift

10 @ 50% 1rm

10 @ 60%

10 @65%

8 @ 70%

6 @ 80%

-rest 2-3 mins between sets

 

WOD:

3 Rounds

500m row

15 Burpee DL 53/35

30 ab mat sit ups

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.