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 (75%)
12 Minutes
1,2,3,4……..
Push Press
4 Bar Over Burpees
If you max out on reps start back over at 1
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes
400m Run
10 Pull Ups
10 Push Ups
10 Air Squats
Cool Down
Metcon (No Measure)
At your own pace
30 Cal bike
~at recovery pace not workout pace