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Tues 8-25-15

Posted on Aug 24, 15

Warm Up:

Spend 6 mins foam rolling:

2 mins IT bands

2 mins Adductors

2 mins Glute/ Piriformis

10 roll to v sit

20 fire hydrants

20 mountain climbers

10 groiners

30 sec samson stretch

 

WOD: On a continuous clock, complete:

0:00- 5:00

5 rounds of

3 front squats (205/135) no racks

3 bar facing burpees

5:00 – 8:00 rest (if you finished before the 5 min. mark you earned more rest)

8:00 – 13:00

5 rounds of

5 front squats (155/105)

5 bar facing burpees

13:00 – 16:00 rest

16:00 – 21:00

Complete 50 bar facing burpees for time

** score each 5 min segment “for time” unless unable to complete reps under the time cap. Then record as a AMRAP**

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.