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Tues 9- 29-15

Posted on Sep 28, 15

Warm Up:

30 sec downward dog

30 sec upward dog

10 adductor rock backs to each leg

2 Rounds:

50′ frog hops

50′ duck walks

50′ gorilla run

10 scapula pull ups

5 strict pull ups

 

Pre Game:

90 secs. max DU’s  (or practice)

 

WOD:

3 rounds for time

400m run

10 deadlifts (275/185)

15 box jump overs (24/20)

20 pull ups

 

After Party:

foam roll

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.