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)

4 Rounds

500m Row

15 Box Jumps (24,20)

8 Sandbag tosses

Metcon (Time)

3 Rounds

750m Row

15 Sandbag Up & Overs (48,40)
Sandbag Up & Overs-

Lift Sandbag and toss it up and over two boxes that are stacked on top of each other. Once the bag is on the floor on the other side of the boxes, then you climb up and get over the boxes to the other side yourself. This in total is one completed rep.