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**

Metcon

Metcon (Time)

With a partner

For Time

•Buy in

200m run w/Medball

•Then

3 Rounds

9 Step ups/Box Jumps

9 Medball Cleans

9 Up Downs

• Cash Out

30 Partner Medball Toss
Each pair will be given 1 Medball that has to be held at all times. The workout will be performed as a you go, I go style workout. Once back from the run, partner 1 will begin the 9 box jumps while partner 2 is holding the Medball. Once partner 1 is finished with their 9 Box jump they will switch duties, hold the Medball while partner 2 then goes and does their 9 Box jumps. You will continue this for the remainder of the workout.