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 (Time)
Clean and Jerk Ladder Workout
0-6 Minutes
~30 Clean and Jerks (135,95)
6-12 Minutes
~20 Clean and Jerks (155,105)
12-18 Minutes
~10 Clean and Jerks (185,125)
18-24 Minutes
~5 Clean and Jerks (225,155)
This workout has a 24 Minute cap. If you finish a round with time to spare you are allowed to change your weight and move on.
RX+ Weights
135,95
185,125
225,155
275,185