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
Push Press (3×5@60%, 3×5@65%, Max reps @ 70%)
Metcon
Metcon (Time)
3 rounds
200m Run
8 Chest to bar pull ups
200m Run
12 DB Snatches (50,35)