Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
GOAT/Meathead
Pull-up Day:
A1.
10 One Arm DB Rows, R side r30s x 3
A2.
10 One Arm DB Rows, L side r30s x 3
A3.
10 DB Strict Press r2min x 3
B1.
20 Alternating Bicep Curls r30s x 3
B2.
10 Reverse Flys, r2min x 3
*For
strength: make sure you are isolating the muscles involved and not getting any assistance from your hips or momentum
Metcon
Metcon (Time)
5
Sets, resting exactly 1:00 between:
15/12
Calorie Row
50′
DB Walking Lunge (50’s/35’s)
15/12
Calorie Row
Make
the metcon hurt to build your engine