Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
Handstand Practice
Complete 3 supersets of any 4 of the following movements, resting 30s b/w movements and 2min b/w sets
*30-45s HS Hold (Belly Facing wall)
*30s Freestanding HS Hold
*3 Wall Walks
* 3-5 TOUGH HS Push ups
*3-5 Strict HSPU
*3-5 Deficit HSPU
*5-8 HSPU w/ vest
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP:
7 HSPU
7 OHS 115/85
7 BBJO 24/20
*Short and nasty sprint, scale HSPU movement and reps to be more or less UB, same thing with OHS, BBJO can be a little more slow and deliberate