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Posted on Oct 16, 18

Crossfit Adoration – CrossFit


A1) Pick 1 or 2 skills to work on for :30- :45 sec

-Transition strength: 2-3 leg/band assisted low ring transition w/ a 3 sec pause in deep dip

– Stability 5-10 sec top and bottom ring supports

– Pulling/ false grip 2-3 false grip ring pull ups & 10 sec false grip hang

-Transition skill/ stability jumping mu w/ a 3 sec pause in deep dip


A2) Active Squat hold

accumulate 1:45 sec in the bottom of an active squat


Metcon (AMRAP – Rounds and Reps)

9 min

25 Du’s

25 feet DB walking lunges (50/35)

3 RMU (scale to jumping/ banded rmu)

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