Crossfit Adoration – CrossFit
Metcon (AMRAP – Rounds and Reps)
Then rounds in remaining time of:
10 No Push-Up Burpees
10 Jump Up-Step Down Box Jumps 24/30
:30 Hollow Hold
r 5mins b/w rounds
Work at a sustainable and repeatable pace, just slightly above conversational. Shoot for consistent times both for the row and for each round completed. Walk or stretch during the rest periods. This is an aerobic recovery after a rough few days. If you are not sore or beat up from the last few days, push it harder to make it more intense.