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
2×5@65%
2×3@75%
2×1+@85+
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
10 Hang Clean & Jerk (95,65)
12 V-Ups
50 Double unders