Tues 8- 9- 2016

Posted on Aug 8, 16

Warm Up:

run or row
Samson Stretch :30 each leg x 2
then 2 Rounds
10 scapula pullups
10 air squats (full depth- focus on form not speed)
10 banded Good Mornings
WOD:
For Time
10 Front Squats 155/105
20 Pullups
30 KBS 70/53
40 AB Mat Situps
50 Burpees to a 6″ target
run 800m
25 min time cap
After Party
Max time plank hold (on elbows-under shoulders)

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.