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**

Skill Work

Metcon (AMRAP – Reps)

6 Min Emom

Odd: 50 Double unders

Even: 40 Seconds Max ring dips
We are keeping track of ring dips for this

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Min Amrap

9 Sit ups

8 HR Push ups

7 DB Push Press (50,35)x2

6 Weighted Lunges