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 (3 Rounds for reps)
12 Minute Emom
Min 1- Pull Ups
Min 2- Push Press (115,75)
Min 3 Cal Row
45 seconds work/ 15 Seconds Rest
Your score will be all your pull-ups added together, all push presses added together, all calories added together