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Posted on Sep 17, 18

Crossfit Adoration – CrossFit


Metcon (Distance)

A) 5 Sets of : ( NO rest between sets)

– 2 min row fast pace ( goal over 500m)

– 30 sec slow pace
Rest 3 mins between A & B


Metcon (Calories)

B) 5 Sets of: ( NO rest between sets)

– 1 Min AB Sprint ( goal over 15/12 cal)

– 30 sec slow pace
Aside from the rest you should never stop moving.

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.