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 (5×5@70%)
Between sets
Kneeling slam ball throws
10 reps per side with some power behind each throw
Metcon
Metcon (3 Rounds for reps)
4 Minute Amrap
5 Power Cleans (95,65)
4 Bar over Burpees
~~Rest 2 Minutes~~
4 Minute Amrap
3 Power Cleans (135,95)
4 Bar Over Burpees
~~Rest 2 Minutes~~
4 Minute Amrap
1 Power Clean (185,125)
4 Bar over Burpees