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08/01/2019

Posted on Jul 31, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

Gymnastics Pulling day:

In 20 minutes complete challenging sets of 8-12 of the following exercises

-Pronated Ring Rows

https://www.youtube.com/watch?v=btp1iMLCNO4

-Pull to Stand

https://www.youtube.com/watch?v=B6a5nOSfD3E

-Eccentric Pull up w/ a 3 count negative (you can use a band here) https://www.youtube.com/watch?v=vERIcOcMpDM
Focus on quality repetitions for the gymnastic pulling work

Metcon

Metcon (Time)

6 rds for time of:

15 T2B

30 DU’s/60 SUs

*12 Min cap
Double the reps for SU or if you are going hybrid, do :45 of quality practice

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.