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Posted on Nov 11, 19

Crossfit Adoration – CrossFit


Back Squat (5 x 5)

Keep it light and focus on recruitment of the important muscles in the squat

Metcon (Time)

Partner WOD

8 Rounds for time:

25 Air Squats + Squat Hold

Row, 200 m

Parter 1 completes 25 air squats, when these 25 air squat finish, Partner 2 rows the 200m. Partner 1 must perform squat hold during entire row. Then partners switch.

Each partner will perform 5 sets of air squats and rowing.

Mission Statement: Adoration Fitness 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.