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
Push Press
5 rounds
5 Push Press @65%
10 Russian twists (35,20)DB
10 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
12/9 Calorie on bike
12 Deadlifts (155,105)
10 Goblet box step ups (50,35)
10 Burpees