Tues 4- 18- 2017

Posted on Apr 17, 17

Warm Up:

Row or Bike

2 Rounds

10 ape walk steps

10 scorpions

10 half burpees

10 plank shoulder taps

2 Rounds

:30 pigeon stretch (each side)

:30 straddle stretch

 

Strength:

Front  Squat

5 -5 -5 -5 -5

 

Wod:

150 kbs (53/35)

*400 m run every time you break

 

Cash Out:

3 x 10 BB Hip/Glute Raises

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.