Tues 9- 8-15

Posted on Sep 7, 15

Warm Up

EMOM for 9 Mins

Min 1 : 5 sit to stands

Min 2 : 10 russian kbs

Min 3 : 5 strict pull ups ( 10 scapula pullups & 1 negative pull up)

 

WOD

1000m row then immediately into

3 Rounds of

15 deadlifts (225/155)

15 burpees over the bar

15 med ball slams (20/14)

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.