Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
Gymnastics Pulling day:
In 20 minutes complete challenging sets of 8-12 of the following exercises
-Pronated Ring Rows
https://www.youtube.com/watch?v=btp1iMLCNO4
-Pull to Stand
https://www.youtube.com/watch?v=B6a5nOSfD3E
-Eccentric Pull up w/ a 3 count negative (you can use a band here) https://www.youtube.com/watch?v=vERIcOcMpDM
Focus on quality repetitions for the gymnastic pulling work
Metcon
Metcon (Time)
6 rds for time of:
15 T2B
30 DU’s/60 SUs
*12 Min cap
Double the reps for SU or if you are going hybrid, do :45 of quality practice