Thurs 5- 12- 2016

Posted on May 11, 16

Warm Up:

run or row
3 rounds
10 scap pullups
Samson Stretch 1:00 each side
10 GHD Back Extensions (slow and controlled)
WOD:
800m run
70 ab mat situps
60 KBS 53/35
50 Burpees over the bar (lateral)
40 Hang Power Cleans 95/65
30 GHD Situps
20 Dips
10 HSPU
800m run

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.