Book a No Sweat Intro Now →


Posted on Aug 19, 19

Crossfit Adoration – CrossFit


Metcon (No Measure)

Gymnastic Pulling Endurance day:

As warmup, Ido Portal Scap Routine:

10 Min EMOM:

3-5 Strict Pullups

(add weight if possible)


2-3 Pull up negatives (must have at least a 3 second descent)


5 Tempo ring rows @ 2020
For the EMOM start at the highest level you are capable of, even if you can only do 3 strict pullups in a minute, start with that. Once you fail, go to the next easiest and continue there as long as you can. Once you get to ring rows, make them as challenging as you can while making contact with your rings to sternum.


Metcon (Time)


Deadlift 225/155

Pull up

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.