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Thurs 3-5-15

Posted on Mar 4, 15

Warm up:

EMOM for 9 mins

Min 1- handstand hold or handstand walk practice

Min 2- 30 sec L-sit work (practice your weakest variation)

Min 3 – 35-50 unbroken du (or 60 sec practice)

 

Pre Game:

Strict Press

6-4-2-6-4-2

(add weight the 2nd time around)

 

WOD:

5 rounds of:

30 sec max strict hspu

30 sec rest

45 sec max box jump overs (24/20)

15 sec rest

30 sec max strict ring dips

30 sec rest

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.