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)

For time

4 Rounds

250m Row

12 Sit Ups

15 Strict Press (75,55)

Just move. Get your heart rate going up but dont wreck yourself. Use this as an active recovery deal if you plan on doing murph this upcoming monday. If not then lets get moving!