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Mon 6-1-15

Posted on May 31, 15

Warm Up

2:00 on air dyne (moderate pace)

15 air squats

50′ frog hops

50′ walking lunges with rotation towards the knee

10 jump squats

 

WOD

20 mins to warm up and establish a 10 rep max back squat ( a good target is roughly 75%)

 

After Party

EMOM for 5 mins

Calorie row 20 (men)/  16 (women)

*record fastest effort

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.