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
10 Minutes
Starting at (105,75)
1 Strict Press
3 Push Press
5 Jerks
Work up in weight every set of able.
Metcon
A: Metcon (Calories)
5 Rounds
3 Mins On
1 Min Off
50 Double Unders
10 Sandbag Tosses
Max Cal Bike
Your score is Cals biked
B: Metcon (Calories)
5 Rounds
3 Mins On
1 Min Off
30 Double Unders
8 Sandbag Tosses
Max Cal Bike
Your score is Cals biked
C: Metcon (Calories)
5 Rounds
3 Mins On
1 Min Off
50 Single Unders
6 Sandbag Tosses
Max Cal Bike
Your score is Cals biked
Cool Down
Metcon (No Measure)
At a slow pace
Jog 200m
Calf Stretch
Couch Stretch
Hamstring Stretch