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Thurs 9- 3- 15

Posted on Sep 2, 15

Warm Up

Every min on the min for 9 mins:

Min 1 – 10 glute bridges ( 5 each side)

Min 2 – 10-12 banded good mornings

Min 3 – 2 TGU

 

Pre Game:

skill- kipping t2b

 

WOD

21-15-9

Burpees

Box Jump Overs (20/14)

T2B

 

After Party:

In teams of 2, sprint ladder for time

100′ shuttle sprint (1 length x 2)

200′ shuttle sprint (1 length x 4)

300′ shuttle sprint (1 length x 6)

400′ shuttle sprint ( 1 length x 8)

Partner 1 completes the shuttle sprint, then partner 2 completes the same distance, then move up the ladder. Four points of contact on turn around, partners must tag in other partner.

 

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.