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%
:45 seconds of Flutter Kicks after each round
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min
12/8 Cal Bike
50 Double Unders
10 DB Push Press (50,35)
14 Weighted Lunges