Adelphos Athletics – CrossFit
Warm-up
0-15: Warm Up 2 (No Measure)
40 AIRDYNE REVS
40 SINGLE UNDERS
20 BANDED HIGH PULLS
20 PVC ROLL OVERS
20 PAUSE SQUATS -2 SECS
20 HOLLOW ROCKS
**2 ROUNDS**
Skill Work
15-24: Metcon (Weight)
9 Minute Emom
1 Squat Clean @80%
Remaining time
C2B Pull ups
Metcon
24-39: Metcon (Time)
5 Rounds
9 Deadlifts (135,95)
5 Squat Cleans
3 Thrusters
Skill Work
39-49: Handstand Push-ups
10 Minutes to Practice Handstand Push Ups. Work at whatever the hardest scale is for you if you are not able to do them yet. If you are able to do them try to stick to rounds of 2-4 reps at a time. Something small enough but doable.