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
12 Minutes
3 strict presses @70%
1 Split Jerk
150m Row
Metcon
Metcon (Time)
For Time
~~Buy In~~
750m Row
~~Then~~
6 Rounds
8 Pull Ups
200m Run
5 Deadlifts (185,125)