Crossfit Adoration – CrossFit
Metcon
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
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.