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Tues 10-13-15

Posted on Oct 12, 15

Warm Up:

2 Rounds

15 single leg glute bridges (each leg)

15 single leg rdl

30 sec half kneeling rotation with dowel (each side)

50′ carioca

50′ duck walks

50′ walking toe touches

200m jog

 

WOD:

For time!

1 mile run

100 kbs (70/53)

** must be done in that order. No partitioning between run and kbs.

 

After Party:

Tabata Hollow Rocks

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.