Thurs 2- 23- 2017

Posted on Feb 22, 17

Warm Up:

Coaches Choice

WOD:

30- 20- 10

cal row

air squats

ab mat sit ups

push ups

pull ups

** 400m run after each completed round ( so 3 runs total)**

Cash Out:

2- 3 sets

BB bent over row 8- 10

rest 45 sec

60 sec chinese plank hold

rest 45 sec

GH raises 6- 10

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.