Crossfit Adoration – CrossFit
Metcon
Metcon (No Measure)
A. GHD sit ups; 10-15 reps x3 sets; rest as needed bw sets
B. Side plank; 30 sec x3/side; rest 15 sec
C1. V-ups; 20 reps x2; rest 1 min
C2.45s Hollow hold; rest 1 min
-Core work can be done out of order, just get the work in.
Metcon
Metcon (Time)
For time:
30-20-10-20-30
Wall ball
Row Cals
* 12 min cap
to scale appropriately you should be within a few minutes of the cap