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Thurs 6-4-15

Posted on Jun 3, 15

Warm Up

30 secs half kneeling rotation with dowel

then 2 rounds

10 quadruped rock backs

8 adductor rock backs (each leg)

10 bottom up kb strict press

 

Pre Game

EMOM for 6 mins

Min 1 : 4 kb snatches & 4 oh kb wl (left arm)

Min 2 : 4 kb snatches & 4 oh kb wl (right arm)

 

WOD

EMON 10 mins

Min 1 : 10 pull ups (c2b if possible)

Min 2: 5 front squats & 3 push jerks (135/95) no racks!

 

After Party

spend 10 mins working on single leg box jumps (start small and work up)

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.