Crossfit Adoration – CrossFit
Metcon
Metcon (AMRAP – Rounds)
Complete as many rounds in 20 Minutes of:
Run 400m
Max Effort Strict Pull ups
+
Cool Down:
-2 Minutes/leg in deep couch stretch
-2 minutes/leg pigeon stretch
-2 minutes in OH Wall Stretch
Scale Running and pullups to support sub 2.5 minute runs, and strict pullups to a pulling movement of 5-10 reps. Make them strict as can be, use bands or rings to support an upright pulling position