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
15-30: Metcon (Time)
For time
60 Push Press (95,65)
*Every time you break do 20 Double unders
*You will finish with 20 Double unders
Metcon
30-45: Metcon (AMRAP – Reps)
5 Rounds Max Reps
1:00 Burpee Box Jumps
1:00 Power Cleans (155,105)
1:00 DB Front Squat (35,20)
1:00 Rest
your score is your lowest round per each movement added together
Cool Down
Warm-up (No Measure)
Spend 10 Minutes on the bike
do couch stretch
do some inch worms
work a Lax ball into your back and traps