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
Power Clean
5 Rounds
3 Power Cleans @75%
10 OH Plate Sit UPS (45,25)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
10 DB Snatches (50,35)
15/10 Cals on Bike