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)

5 rounds

3 Minute window

15/12 Cal bike

20 AKB Swings (53,35)

Max unbroken T2B
The T2B are meant to be done in one set per round and you get as many as you can in one go. Score only the t2b you are able to get.

Metcon

Metcon (Time)

21-15-9

Shoulder to over head (115,75)

Pull ups

RX+

21-15-9

Shoulder to overhead (135,95)

Chest to bar pull ups

Xtra Credit

Metcon (No Measure)

10 Minute Emom

Odd- Heel touches to 45# plate

Even- max Russian twists w/ 5# plate