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 (7×5@65%)
10 weighted sit ups after each round. (25,15)
Metcon
Metcon (Time)
21-15-9
Cal Row
Snatches (95,65)
Pull ups