Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
Upside Down Day
Choose one or two of the following scaling options and spend 12 minutes developing your hand balancing:
A) Free Handstand Walking (free or 2+ feet from a wall)
B) Wall Inverted Hip Shifts with Hand Release (from a wall walk)
C) Box or Floor Piked Hip Shifts with Hand Release
*Work those gymnastic skills
Metcon
Metcon (Time)
10 Minute Cap:
“Second Cut”
800/550m Row
66 Double DB/KB Push Press @35/25(6)
132 ft HS Walk
If you cannot HS Walk, double the length and do a strict bear crawl, put a weight on the back to keep it strict.