Mon 8- 21- 2017

Posted on Aug 20, 17

Warm Up:

Run or Row

3 Rounds

1 length high knees

20 du’s/ 40 su’s

1 length butt kickers

10 air squats

1 length broad jumps

5 pull ups

 

WOD:

1 mile run

50 wb

10 rope climbs

50 wb

1 mile run

 

Cash Out:

3 sets

Banded face pulls x 30

rest 30 secs

Standing DB tricep ext. x 10- 12

 

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.