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
Squat Clean (5×5@70%)
Between each set do a 60 second Hollow Hold
Metcon
Metcon (Time)
5 Rounds
5 Ring Dips
10 Toes to bar
15 AKB Swings (53,35)