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Wed 6-24-15

Posted on Jun 23, 15

Warm Up

2 Rounds

20 walking lunges

15 air squats

10 scapula pull ups

5 banded broad jumps

 

WOD

3 sets of:

10 deadlifts (choose a weight where round one will be unbroken, and maintain that weight for next two)

20 pull ups

50 du’s

-rest 4 mins

*record slowest round

 

After Party

6 sets of: (3 sets to each arm)

Max distance single arm’s farmer walk (focus on midline stability while going heavy, use handles if needed)

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.