Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
Muscle up Skill Work- Transitions
NFT: work through this with a skill-focus and working on tension and challenging yourself
A) High and Low Ring Supports (5-10s in each)
B) Low Ring Rock Throughs (feet on ground, 2-4 reps per set)
C) Feet Elevated Transitions (feet on box, band or no band, 2-4 reps per set)
Metcon
King Kong (Time)
3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
For the MetCon:
If not going RX, use 90% of 1RM DL and 75% of 1RM Squat Clean
If you cannot muscle up, do 3:1 Transitions and/or jumping muscle ups
Metcon
Metcon (Time)
Cash Out:
2 x 200m run (all out
sprint)
Rest as needed b/w