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)
10 Min Emom
Odd-max Strict press (75,55)
Even- 15/12 cal Bike
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
30 Double Unders
10 Burpees
3 C2B pull ups
Xtra Credit
Metcon (No Measure)
3-250m Max effort Rows. Rest as long as needed between efforts