Crossfit Adoration – CrossFit
Metcon
Metcon (Calories)
“But wait, there’s more”
Death by Assault Bike
1:00 to complete cals
1:00 rest
+1 cal each round until failure
THEN:
Rest 3minutes exactly from failure minute…
Complete 100/80 cals for time
*starting point is based on your 10 minute AB trial. Round 1 is your cals from last week per minute.
For example: If I complete 145 cals last week that equals 14.5 cals per minute, so I would start at 15. (Round up when the tenths place is 5 or more)
Metcon
Metcon (No Measure)
3 for quality NFT
12 DB Flys
12 Bent Over Rows
15 GHD Back Extensions
Accessory work is done for quality not speed, get swole and be strict with your movements