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 Jerk (Work up to a heavy single weight for the day. )
Between sets do 10 banded front raises
Metcon
Metcon (4 Rounds for reps)
4 rounds
3 minute amrap
5 Hang Cleans (95,65)
5 Push Jerks
5 Bar over Burpees
Rest 1 Minute