Tues 7-21-15

Posted on Jul 20, 15

Warm Up:

500m row

50′ walking lunges

50′ walking rdl

50′ spiderman crawl

20 glute bridges (5 on both feet, 5 on left foot, 5 on right foot, 5 on both)

 

WOD:

4 Rounds:

500m row

16 alternating pistols

9  hang power cleans

– rest 2 mins.

 

After Party:

3 x 30s superman holds

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.