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**
Weightlifting
Squat Clean (Work up to a heavy triple for the day)
Between rounds accumulate 4×15 DB Skull Crushers
Metcon
Metcon (AMRAP – Reps)
10 Min Amrap
100m Sprint
3 Push Press (115,75)
Add 3 reps to the push press after every round