Crossfit Adoration – CrossFit
Skill
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
Gymnastics
A2) Active Squat hold
accumulate 1:45 sec in the bottom of an active squat
Metcon
Metcon (AMRAP – Rounds and Reps)
9 min
25 Du’s
25 feet DB walking lunges (50/35)
3 RMU (scale to jumping/ banded rmu)