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Wed 10-7-15

Posted on Oct 6, 15

Warm Up:

30 sec downward dog

30 sec upward dog

then 2 rounds

10 adductor rock backs (each leg)

50′ broad jumps

50′ bear crawl

 

Pre Game:

Warm up to starting weight of deadlift

 

WOD:

Every 3 mins for 24 mins.

500m row

10 burpees over the rower

1 deadlift

* score is total weight moved

(you choose the deadlift weight, you can tale as many attempts in that 3 minutes as you would like, however only the single heaviest will be added to your score)

 

After Party:

Glute smash

 

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.