Thurs 2-12-15

Posted on Feb 11, 15

Warm -up:

EMOM for 9 mins rotate through the movements:

Min 1 : 8-10 alternating pistols

Min 2 : 2-5 strict pull ups (3 controlled negatives)

Min 3 : 30 sec L- sit from hang

 

WOD :

3 Rounds

2 Rope climbs

25 calorie row

30 OH barbell lunges (45/35)

 

After party:

Tabata hollow rock

focus on 20 secs of work rather than a score

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.