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 challenging weight for 3)
Metcon
Metcon (3 Rounds for reps)
6 Minute Amrap
10 Push Press (95,65)
10 Burpees Box Overs
•Rest 3 Minutes
6 Minute Amrap
8 Push Press (115,75)
10 Burpee Box Overs
• Rest 3 Minutes
6 Minute Amrap
6 Push Press (135,95)
10 Burpees Box Overs