Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
10 Minute EMOM:
30-45s of gymnastic pulling work
I have attached some drills that you may not have tried, try to get our members to do things they have not done before
Scaled toe assisted pull-ups
https://www.youtube.com/watch?v=ZYFtY5SUfa4
Box C2B Drill w/ Hollow pause
https://www.youtube.com/watch?v=Yhb7xnvylNI
Kipping Pull up (half/pause)
https://www.youtube.com/watch?v=dx7Mfrhxnts
Negative Pull up w/ Scap pull up
https://www.youtube.com/watch?v=p1U0QNFRjZo
Metcon
Metcon (Time)
15-12-9 reps, for time of:
-Burpee
-Chest-to-bar Pull-up
r4mins
15-12-9 reps, for time of:
-Burpee
-Pull-up
For the MetCon, this should be a sprint, have people scale the second part to something easier than what they did in the first part. Maybe c2r on ring rows followed by just chin over ring rows