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 (5×5@65%. Between sets do 2-3 Strict Pull ups)
Metcon
Metcon (Time)
4 Rounds
50 Double Unders
20 DB Hang C&J (50,35)
10 C2B Pull ups