Crossfit Adoration – CrossFit
Pick 2 or 3 skills to work on for :30-:45s at a time for 15 mins
Transition Strength: 2-3 Leg/Band Assisted Low Ring Transitions with a 3 second pause in a deep dip at the finish of the transition
Stability: 5-10 Second Top and Bottom Ring Supports. Be sure to squeeze the rings in close to the body and use toes on floor as needed.
Pulling/False Grip Strength: 2-3 False Grip Ring Pull-Ups + 10 Second False Grip Hang
Transition Skill/Stability: Jumping Muscle-Ups with a 3 second pause in a deep dip in the finish of the transition before pressing out the dip.
12 front rack reverse lunge (95/65)