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Wed 5-20-15

Posted on May 19, 15

Warm up

EMOM for 9 mins

Min 1 – 15 prisoner squats

Min 2 – 30 sec L sit from hang

Min 3 – 3x knee to feet jumps (tuck jumps to scale)

 

Pre Game

5 sets of 5 box jumps (no rebound, but keep the rate quick, get as tall as you are comfortable JUMPING to )

 

WOD

3 Rounds

50 du’s

10 burpees over the bar

10 front squats (185/125)

 

After Party

spend time throwing a med ball as far as possible (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.