Mon 2-9-15

Posted on Feb 8, 15

Warm up: Not for time

3 mins of rowing

10 push ups

15 hanging hip touches

15 air squats

15 walking lunges

 

Pre-Game

Virtual “Fran”  as fast as possible

15-12-9

PVC thrusters

PVC C2b Pull ups

 

WOD

“Fran”

21-15-9

Thrusters 95/65

Pull Ups

 

After Party

3 sets not for time

8-10 reps KB OH Press

-rest as needed

8-10 Ring Rows

– rest as needed

(if you achieve 10 reps on KB OH press move up in weight)

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.