CrossFit Adelphos – 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 (AMRAP – Rounds and Reps)

With A Partner

Switching every other movement

20 Min Amrap

3 Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 RKB Swing (53,35)

15 Calories of Rowing

Xtra Credit

Metcon (No Measure)

Not for time but in preparation for Murph

Pull-ups: 4-3-3-3-3

Push-ups: 8-6-6-6-6

Squats: 12-8-8-8-8