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01/28/2018

Posted on Jan 27, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

GOAT/Meathead

Pull-up Day:

A1.

10 One Arm DB Rows, R side r30s x 3

A2.

10 One Arm DB Rows, L side r30s x 3

A3.

10 DB Strict Press r2min x 3

B1.

20 Alternating Bicep Curls r30s x 3

B2.

10 Reverse Flys, r2min x 3
*For

strength: make sure you are isolating the muscles involved and not getting any assistance from your hips or momentum

Metcon

Metcon (Time)

5

Sets, resting exactly 1:00 between:

15/12

Calorie Row

50′

DB Walking Lunge (50’s/35’s)

15/12

Calorie Row
Make

the metcon hurt to build your engine

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