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 (2 Rounds for time)
For Time (Record Both Times)
15-12-9
Thrusters (115,75)
C2B Pull Ups
Rest 1:1
15-12-9
Front Squats (185,125)
Pull Ups
Round your rest to the nearest whole Minute.
Example: If I finish the first part of the workout in 5:50 I will then rest for 6 Minutes before starting the second half of the workout. Same goes for if I finish the first half in 5:10 I would only rest 5 Minutes. If you land in the middle at 5:30 you may choose to rest more or less.