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Thurs 9- 24- 15

Posted on Sep 23, 15

Warm Up:

2 Rounds

20 sec downward dog

20 sec upward dog

10 quadruped rock backs

8 adductor rock backs

10 stationary inch worms

10 kb rdl (each side)

 

WOD:

Every 3 mins for 24 Mins ( 8 sets)

– 400m run

10 box jumps (24/20)

1 deadlift

* For the deadlift,  athlete chooses the weight each round, warm up to a weight you think you will use, then begin. Score is the total pounds moved. ( you can take more than 1 attempt at the deadlift but only the highest weight lifted each round counts)

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.