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 (At 60%)
Accumulate 75 total reps. Every time you break do 8 Calorie bike.
Metcon
Metcon (3 Rounds for reps)
3 Rounds
Min 1: DB Snatch (50,35)
Min 2: BoxJumps (24,20)
Min 3: V Ups
Min 4: DB Thrusters
Min 5: Burpee
Min 6: Rest
Cool Down
Metcon (No Measure)
3 Rounds
30 Double Unders
Foam roll Calves and hams
12 Shoulder Swimers per round