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**
Skill Work
Metcon (No Measure)
5 sets
2-3 Strict press @80%
Immediately into 300m Row @90%
2 Min Rest
Shoulder Press
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
2 Power Snatches @75%
8 Toes to bar
8 Bar over Burpees