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
Metcon (AMRAP – Reps)
4 Rounds
•1 Minute Wall Sit
(Hips at 90 degrees)
•30 seconds max Hang Cleans
At your 50% of your 1RM full clean
•30 seconds rest
Metcon
Metcon (2 Rounds for reps)
8 Min Amrap
12 Pull ups
12 Box Jumps (24,20)
~~Rest 2 Minutes~~
8 Min Amrap
20/15 Cal Row
12 Wallballs (20,14)