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Posted on Aug 7, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

3 x 8/leg BB Front Rack Step Ups


3 x 5 Zercher Squats
Using the BB on the Front Rack, be sure to step ALL the way up before bringing your trailing foot along with you. I’d rather have you stand up holding a PVC pipe than do it wrong, go heavier this week

Zercher Squats are a great way to squat without loading the spine too much, do them with fidelity


Metcon (No Measure)

16 Minute EMOM

M1: 18/15 Cal Row

M2 12 KB Swings (70/53)

M3: 15 Air Squats

M4: 8 Burpee Box Jumps
Goal is to complete this workout with fidelity. When warming up, scale to something that you can do @ 80% Max Rate of Perceived Effort for 45-50s.

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