Thurs 1- 4- 2018

Posted on Jan 3, 18

Warm Up:

Run or Row

3 rounds

1 length tin soldiers

10 jump squats

1 length inch worms

10 sit ups

1 length broad jumps

10 kbs

 

WOD:

CF Open 14.4

14 min amrap

60 cal row

50 t2b

40 wall balls (20/14)

30 cleans (135/95)

20 mu

 

Cash Out:

3 sets

Bent Over Row  x 10

rest 30 secs

Banded OH Tricep ext x 30

rest 30 secs

Alt Hammer Curls x 12

2 min rest between sets

 

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.