Thurs 7- 14- 2016

Posted on Jul 13, 16

Warm Up:

run or row
1 length WL lunge twist
10 Scapula Pull-ups
1 length RDLs
10 squat jumps
1 length Burpee broad jumps
10 Scapula Pull-ups
Then:
10 empty bar thrusters
WOD:
3 rounds
5 Thrusters 135/95
10 HRPU
3 rounds
5 Thrusters 115/75
10 C2B
3 rounds
5 Thrusters 95/65
10 Bar Facing Burpees
*20 min timecap
Cash Out:
5×10
GHD Back Extensions and Situps

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.