Tues 2-24-15

Posted on Feb 23, 15

Warm Up:

3 Rounds

45-60 sec nose and toes handstand hold

50′ frog hops

50′ spider man crawl

6 muscle snatches (empty bar)

6 ohs (empty bar)

 

Pre Game:

8-10 mins working on power snatch ( slowly add weight that you will use for the WOD)

 

WOD:

3 rounds for time

7 power snatches  (135/95)

14 t2b

21 box jump overs (24/20)

* 12 min time cap (scale so it takes just under 4 mins per round)

 

After party:

Accumulate 2 mins in an L- sit

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.