Adelphos Athletics – CrossFit
Warm-up
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**
ATHLETE CHOICE
Saturday (No Measure)
If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.
Metcon
Metcon (AMRAP – Rounds and Reps)
With A Partner
Switching every other movement
20 Min Amrap
3 Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 RKB Swing (53,35)
15 Calories of Rowing
Xtra Credit
Metcon (No Measure)
Not for time but in preparation for Murph
Pull-ups: 4-3-3-3-3
Push-ups: 8-6-6-6-6
Squats: 12-8-8-8-8