Adelphos Athletics – CrossFit
Warm-up
Warm Up 1 (No Measure)
30 2-WAY ROLL OVERS
30 2-WAY BAND PULL APARTS
20 PVC GOOD MORNINGS
20 PVC SHOULDER PRESS
20 AIR SQUATS
15 PUSH UPS
15 SIT UPS
**2 ROUNDS**
Skill Work
Metcon (AMRAP – Reps)
6 Minute Emom
12 Toes to bar
Amrap Goblet Squats (53,35)
Your score is based off the number of Goblet Squats you get.
Metcon
Metcon (Time)
For Time
1000m Row
10 G2OH (135,95)
750m Row
10 G2OH
500m Row
10 G2OH
250m Row
10 G2OH