Wed 2-18-15

Posted on Feb 17, 15

Warm up:

2 Rounds

50′ running w/ butt kicks

50′ frog hops

50′ bear crawl

50′ cart wheels

 

Pre-Game : 10 min time cap

25 Burpees

400 m run

20 Burpees

400 m run

15 Burpees

 

WOD:

Deadlift

10 @ 50%

10 @ 60%

10 @ 65%

8 @ 70%

6 @ 80%

– rest 2 to 3 mins between sets

 

After Party:

40 Alternating Pistols (if you can not do pistols-spend time on pistol progression)

focus on quality, not time of completing pistols

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.