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 (AMRAP – Rounds and Reps)
With a Partner
20 Min Amrap
6 Synchro Deadlifts (185,125)
15 Rainbow Wallballs
19 Partner Medball Sit-ups
400m Run