Thurs 12- 17-15

Posted on Dec 16, 15

Warm Up;

500m row or 400m run

2 Rounds

2 tgu’s

2 lengths spiderman lunges

10 goblet squats with tgu kb

 

Skill:

Find max height box jump

 

WOD:

16 min EMOM

Min 1: 10 cal row

Min 2 : 10 kb swing (70/53)

Min 3 : 10 box jumps (24/20)

Min 4: 10 pull ups

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.