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 (7×3 working up to a heavy 3 rep for the day)
Between rounds
12 banded bent over rows
10 banded high pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
10/7 Cal Row
10 Wallballs (20,14)