Book a No Sweat Intro Now →

Tues 8-11-15

Posted on Aug 10, 15

Warm Up:

2 rounds

10 banded pull aparts

15 close to wall ball throws

5 chest passes from 10′

10 lunges with rotation ( 5 each side)

 

Pre Game:

Skill review – ring muscle up

 

WOD:

Bench Press

Every 2:30 for 20 mins

Set 1 – 5 @ 70-75%

Set 2 – 3 @ 80-85%

Set 3 -1 @ 90-95%

Sets 4- 8 – 3 @ 87-90%

(weight should increase from last week)

 

After Party:

8 min AMRAP

1 MU & 2 dips ( scale with ring mu transition & 2 dips)

30 du’s

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.