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**
Skill Work
Metcon (AMRAP – Reps)
6 Min Emom
Odd: 50 Double unders
Even: 40 Seconds Max ring dips
We are keeping track of ring dips for this
Metcon
Metcon (AMRAP – Rounds and Reps)
13 Min Amrap
9 Sit ups
8 HR Push ups
7 DB Push Press (50,35)x2
6 Weighted Lunges