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Mon 8- 17-15

Posted on Aug 16, 15

Warm Up

3 rounds

50′ running backwards

100′ running forward

10 kb deadlifts

10 roll to v sit

 

WOD

Every minute on the minute for 20 mins

Min 1 : 30 second heavy sled pull (face the sled and walk backwards)

Min 2 : 200m run

Min 3 : 15/12 cal row

Min 4 : 20 abmat sit ups

 

After Party

2 minute AMRAP of:

med ball over tallest pull up bar (30/20)

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.