Wed 2- 14- 2018

Posted on Feb 13, 18

Warm Up:

Run or Row

3 Rounds

10 scorpions

10 russian baby makers

10 cossack squats

then

2 Rounds

: 30 couch stretch (r/l)

:30 goblet squat hold

10 leg swings

 

Strength:

 

Back Squat

E2M16M

Set 1 –  5 @ 55%

Set 2 – 5 @ 65%

Set 3 – 3 @ 75%

Set 4 – 2 @ 85%

Set 5 – 2 @ 90%

Set 6 – 1 @ 95%

Set 7 – 2 @ 90%

Set 8 – 1 @ 95%

 

WOD:

CF Open 12.1

7 min AMRAP

Burpees to 6″ target

 

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.