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11/21/2019

Posted on Nov 20, 19

Crossfit Adoration – CrossFit

Metcon

Metcon (No Measure)

A. GHD sit ups; 10-15 reps x3 sets; rest as needed bw sets

B. Side plank; 30 sec x3/side; rest 15 sec

C1. V-ups; 20 reps x2; rest 1 min

C2.45s Hollow hold; rest 1 min
-Core work can be done out of order, just get the work in.

Metcon

Metcon (Time)

For time:

30-20-10-20-30

Wall ball

Row Cals

* 12 min cap
to scale appropriately you should be within a few minutes of the cap

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.