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08/20/2019

Posted on Aug 19, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

Gymnastic Pulling Endurance day:

As warmup, Ido Portal Scap Routine:https://www.youtube.com/watch?v=y4Wo095zPnc

10 Min EMOM:

3-5 Strict Pullups

(add weight if possible)

OR

2-3 Pull up negatives (must have at least a 3 second descent)

OR

5 Tempo ring rows @ 2020
For the EMOM start at the highest level you are capable of, even if you can only do 3 strict pullups in a minute, start with that. Once you fail, go to the next easiest and continue there as long as you can. Once you get to ring rows, make them as challenging as you can while making contact with your rings to sternum.

Metcon

Metcon (Time)

21-15-9

Deadlift 225/155

Pull up

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