Adelphos Athletics – CrossFit

Warm Up (No Measure)

3 rounds

1:00 Row

10 Single Arm Dumbbell Upright Row (each)

10 Suitcase Dumbbell Deadlifts (each)

5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)

10 Alternating V-Ups

()

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

CrossFit Games Open 24.2 Rx (Ages 55+) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 95lb

M: 135lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 55+) click here

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

()