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)
For time
4 Rounds
250m Row
12 Sit Ups
15 Strict Press (75,55)
Just move. Get your heart rate going up but dont wreck yourself. Use this as an active recovery deal if you plan on doing murph this upcoming monday. If not then lets get moving!