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Thurs 9- 17- 15

Posted on Sep 16, 15

Warm Up:

6 mins foam rolling

2 mins IT bands

2 mins adductors

2 mins glute/piriformis

then

10 roll to v sit

20 fire hydrants

20 mountain climbers

10 groiners

30 sec samson stretch

 

Pre Game:

3 min AMRAP

15 kbs (53/35)

10 push ups

30 du’s (60 su’s)

– rest 2 mins then begin WOD

WOD:

6 mins AMRAP

100′ shuttle sprint (50 out/50 back)

10 push press (115/80)

8 burpees over the bar

– rest 2 mins then begin After Party

After Party:

3 min AMRAP

15 kbs (53/35)

10 push ups

30 du’s (60 su’s)

 

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.