Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
A. Box Shoulder Stretch 4 0:20, r30s b/w
B. 3 :30 hollow hold on hands and feet
C. Seal Walk 4 x 25 ft, r1min b/w
D. 3 x 3 Pull up Levers
*Gymnastics videos to come
*partners alternate full rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins of:
12
Russian Kettlebell Swings, 70/53 lbs
12 Burpees
RKBS should be on the heavy side for you, burpees can be done any way as long as there is a jump,