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)
5 rounds
3 Minute window
15/12 Cal bike
20 AKB Swings (53,35)
Max unbroken T2B
The T2B are meant to be done in one set per round and you get as many as you can in one go. Score only the t2b you are able to get.
Metcon
Metcon (Time)
21-15-9
Shoulder to over head (115,75)
Pull ups
RX+
21-15-9
Shoulder to overhead (135,95)
Chest to bar pull ups
Xtra Credit
Metcon (No Measure)
10 Minute Emom
Odd- Heel touches to 45# plate
Even- max Russian twists w/ 5# plate