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 (3 Rounds for reps)

Max reps per movement

1 Minute per

Max DB push press (35,20)

Max V ups

Max bike Cals

Max rower Cals

Rest 3 minutes repeat

Rest 3 minutes repeat again for a total of three times through