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 (Using your 60%)
12 Minutes
5 Strict Press
1 C2B**
30 Dubs (Unbroken)
~~Add 1 rep to the C2Bs after each round
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Minute Amrap
5 HSPUs
7 Deadlifts (255,175)
9 Cal Row