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 (2 Rounds for reps)

Amrap 7 Minutes

25 Double Unders

10 Burpees

—rest 3 minutes—

Amrap 7 Minutes

7 V ups

12 AKB Swings (53,35)