Crossfit Adoration – CrossFit
Gymnastics
Skill
Spend 15 mins working on the following:
A) Hand Walking ( free or 2′ from wall)
B) Wall inverted hip shifts w/ hand release (from a wall walk or kick up)
C) Box piked hip shifts w/ hand release
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min
25 Feet HS walk ( or 50 foot strict bear crawl)
15 deadlifts (225/155)
10 russian kbs (70/53)