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 (Time)
4 Rounds
500m Row
15 Box Jumps (24,20)
8 Sandbag tosses
Metcon (Time)
3 Rounds
750m Row
15 Sandbag Up & Overs (48,40)
Sandbag Up & Overs-
Lift Sandbag and toss it up and over two boxes that are stacked on top of each other. Once the bag is on the floor on the other side of the boxes, then you climb up and get over the boxes to the other side yourself. This in total is one completed rep.