Adelphos Athletics – 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**
Skill Develpoment
Metcon (No Measure)
4 rounds
One minute of
10 Behind the neck presses with an empty bar
12 OH Squats
then one minute per leg of
Lunged hip opener
12 minutes total
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minutes
5 Deadlifts (135,95)
3 Hang cleans
1 Push jerk