5/21/2019

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

Clean and Jerk (Power clean- work up to a heavy single)

Metcon

Metcon (AMRAP – Reps)

5 Rounds

400m Run

Max Push ups