Book a No Sweat Intro Now →


Posted on Apr 14, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

A. Box Handstand Hamstring Stretch 4×0:20,r20s

B. Back Hold on Boxes 3x 0:30 on/0:30 off

C. Front Hold on Boxes 3×0:30 on/0:30 off

D. 3 x 0:30 r1min b/w HS Weight shift work on boxes/wall


Metcon (Time)

5 RFT:

Row 500m

Bench Press 135/95
We are looking at a 15-20 minute metcon here. We have had a few weeks of bench practice now but 45 at a challenging weight is going to be a bit of a bear. Scale to make the bench UB on the short end and at most 3 sets toward the long end.

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.