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 (3 Rounds for reps)

12 Minute Emom

Min 1- Pull Ups

Min 2- Push Press (115,75)

Min 3 Cal Row

45 seconds work/ 15 Seconds Rest

Your score will be all your pull-ups added together, all push presses added together, all calories added together