Crossfit Adoration – CrossFit
Metcon (No Measure)
A1. 5-8 Tempo Push ups @31×1 x 4, r1min
A2. 10 Shoot Throughs on boxes x 4 r1min
A3. Tempo Ring rows Make 5-8 @31×1 x4, r2min
Use weights/vests/inclines/declines to make tempo work as challenging as possible
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds.
(Two scores: median round time and total time)
3 Minutes of rest should be enough to keep rounds challenging and consistent, don’t dog any rounds, really push the rounds especially the first to force yourself to go hard.