Adelphos Athletics – CrossFit
Warm-up
0-15: 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**
Weightlifting
15-23: Metcon (No Measure)
EMOM 8 Minutes
Odd Rounds-7 Reps Push Press @70%
Even Rounds-Practice your hardest pullup variation
Metcon
23-43: Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
400m run
5 HSPU
8 Pull Ups
2 C&J @80%
Cool Down
Metcon (No Measure)
Row 1500M at a moderate pace
Xtra Credit
Metcon (Time)
27-21-15-9
WallBalls (20,14)
Burpees