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**
Metcon
Metcon (Time)
With a partner
For Time
•Buy in
200m run w/Medball
•Then
3 Rounds
9 Step ups/Box Jumps
9 Medball Cleans
9 Up Downs
• Cash Out
30 Partner Medball Toss
Each pair will be given 1 Medball that has to be held at all times. The workout will be performed as a you go, I go style workout. Once back from the run, partner 1 will begin the 9 box jumps while partner 2 is holding the Medball. Once partner 1 is finished with their 9 Box jump they will switch duties, hold the Medball while partner 2 then goes and does their 9 Box jumps. You will continue this for the remainder of the workout.