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Tues 9-1-15

Posted on Aug 31, 15

Warm Up:

2 Rounds

50′ running with butt kicks

10 secs downward dog

10 secs upward dog

5 stationary inch worms

50′ broad jump

Round 1 : 10 scapula pull ups/ Round 2 : 5 pull ups

 

WOD:

Every 3 mins for 12 mins (4 sets)

400m run

– 0-3: Max strict pull ups (ring rows) in remaining time

– 3-6: Max c2b pull ups (jumping c2b) in remaining time

– 6-9: Max pull ups (jumping pull ups) in remaining time

– 9-12: Max med ball slams (20/14) in remaining time

 

After Party:

Tabata russian twist w/ med ball (20/14) L + R = 1

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.