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
Shoulder Press (7×5@65%)
Metcon
Metcon (Time)
For Time
50 Sit ups, 25 Cal Row
40 Sit ups, 20 Cal Row
30 Sit ups, 15 Cal Row
20 Sit ups, 10 Cal Row
10 Sit ups, 5 Cal Row