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 working up to a moderate weight)
Metcon
Metcon (No Measure)
Not for time
4 Rounds
20 Double unders
15 Strict Press (45,35)
10 Cal Row
Xtra Credit
Metcon (No Measure)
5 Rounds on the bikes
1 Min light speed
1 Min Medium Speed
1 Min Faster Speed
15 Min Total. Meant to be a slower pace not a Tour de France workout. Get the soreness out of your legs