Announcements
Please remember if you are coming into workout today to wear something that you’re not afraid to get dirty or ruined.
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 (Time)
For Time
10 Tire Flips
10 DB Snatches (50,35)
10 DB Goblet Step Ups
8 Tire Flips
10 DB Snatches
10 DB Goblet Step Ups
6 Tire Flips
10 DB Snatches
10 DB Goblet Step Ups
4 Tire Flips
10 DB Snatches
10 DB Goblet Step Ups
2 Tire Flips
10 DB Snatches
10 DB Goblet Step Ups