Crossfit Adoration – CrossFit
Weightlifting
Back Squat (3 x 1)
Looking for heavy singles for all reps, go for a PR if you feel good
Weightlifting
Front Squat (2 x 1)
Metcon
Metcon (No Measure)
Every Minute on the Minute x 20:
1) :30 Jump Rope
2) :30 Double Dumbbell/Kettlebell Waiter Hold
3) :30 Reverse Bridge Plank
4) 10 Pike Press-Ups on Erg
5) Rest
For the jump rope, practice either Singles, alternating foot steps, or Double-Unders, in that order of degree of difficulty. Scale the Pike Press-Ups to Knee-Ins on erg