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)

10 Min Emom

Odd-max Strict press (75,55)

Even- 15/12 cal Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

30 Double Unders

10 Burpees

3 C2B pull ups

Xtra Credit

Metcon (No Measure)

3-250m Max effort Rows. Rest as long as needed between efforts