Wed 4- 20- 2016

Posted on Apr 19, 16

Warm Up:
run or row
3 rounds
:30 wall sits
:30 plank holds (on hands)
:30 samson stretch each side w/PVC
Strength:
Back Squat
75-80-85-90-92.5
5-4-3-2-1
WOD:
Fran
21-15-9
Thrusters 95/65
pullups
After Party:
ALL the foam rolling

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.