Mon 6- 26- 2017

Posted on Jun 25, 17

Warm Up

Run or Row

2 Rounds

10 scorpions

1 length high knees

10 air squats

1 length butt kicks

10 scap pull ups

 

2 Rounds

:30 pigeon stretch (each side)

:30 goblet squat hold

:30 pike straddle stretch

 

Strength:

1RM Thruster (from ground)

 

WOD:

Fran

21- 15- 9

Thrusters (95/65)

Pull Ups

*** 7 min time cap ***

 

 

 

 

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.