12/07/2018

Posted on Dec 6, 18

Crossfit Adoration – CrossFit

Skill

Skill

Pick 2 or 3 skills to work on for :30-:45s at a time for 15 mins

Transition Strength: 2-3 Leg/Band Assisted Low Ring Transitions with a 3 second pause in a deep dip at the finish of the transition

Stability: 5-10 Second Top and Bottom Ring Supports. Be sure to squeeze the rings in close to the body and use toes on floor as needed.

Pulling/False Grip Strength: 2-3 False Grip Ring Pull-Ups + 10 Second False Grip Hang

Transition Skill/Stability: Jumping Muscle-Ups with a 3 second pause in a deep dip in the finish of the transition before pressing out the dip.

Metcon

Metcon (Time)

21-15-9

ohs (75/55)

9-6-3

rmu

12 front rack reverse lunge (95/65)

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.