Mon 11- 13- 2017

Posted on Nov 12, 17

Warm Up:

Run or Row

:30 on/ :15 off

battle ropes

empty bar thrusters

plank

5 mins hip mobilty

WOD:

20 thrusters (115/75)

10 pull ups

30 front squats (115/75)

20 pull ups

40 back squats (115/75)

30 pull ups

 

Cash Out:

5 x 10 barbell ab roll outs

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.