Crossfit Adoration – CrossFit
Metcon (No Measure)
RX- 30 Minutes for quality not for Rounds:
If you’re feeling pretty good after a few rounds then attempt a max set of muscle ups, stopping a rep shy of a miss.
30 Minutes Not for Rounds:
3-10 Ring Dips
:10-:20 Ring Support
20-30 Double-Unders or 40-60 Singles
Scale the Dips to the Matador or to Push-Ups as needed. Scale the Ring Support to a support where feet can touch the floor to take as much load off as needed. Scale the Doubles to half attempts or Singles as needed.
Both the RX and Scaled versions of today’s conditioning should be performed at around 75-85% intensity. Today’s programming should be challenging and, as it’s not “for time” or “for rounds,” can be used as an opportunity to dial in some higher skill gymnastics positions without the demands of the clock. Enjoy!