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 (Work to a moderate 3 rep max for the day)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minure Amrap
8 Push Press (70% of today’s shoulder press)
10 Pull ups
12 burpees