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06/26/2019

Posted on Jun 25, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

10 Minute EMOM:

30-45s of gymnastic pulling work
I have attached some drills that you may not have tried, try to get our members to do things they have not done before

Scaled toe assisted pull-ups

https://www.youtube.com/watch?v=ZYFtY5SUfa4

Box C2B Drill w/ Hollow pause

https://www.youtube.com/watch?v=Yhb7xnvylNI

Kipping Pull up (half/pause)

https://www.youtube.com/watch?v=dx7Mfrhxnts

Negative Pull up w/ Scap pull up

https://www.youtube.com/watch?v=p1U0QNFRjZo

Metcon

Metcon (Time)

15-12-9 reps, for time of:

-Burpee

-Chest-to-bar Pull-up

r4mins

15-12-9 reps, for time of:

-Burpee

-Pull-up
For the MetCon, this should be a sprint, have people scale the second part to something easier than what they did in the first part. Maybe c2r on ring rows followed by just chin over ring rows

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.