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 (6×5@70%)
Between each set
10 push ups
10 weighted lunges ( you choose weight)
Metcon
Metcon (Time)
4 Rounds
400m Run
40 Double Unders
12 Power Cleans (135,95)