Thurs 2-19-15

Posted on Feb 18, 15

Warm up:

3 Rounds

5 strict pull ups/ 5 ring rows

10 strict press with empty bar

10 sdlhp with kb

 

WOD:

20 min EMOM

min 1- 3x’s bench press (try 80-85% of 1rm..if don’t know 1rm adjust weight on the way)

min 2- max distance row

score = total distance and heaviest set of 3 bench press

 

After Party:

4 min max strict handstand push ups (or scaled version of)

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.