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
Power Clean
12 Minute Emom
Rds 1-4
2 Reps @75%
Rds 5-8
1 Rep @80%
Rds 9-12
1 Rep @85%
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
15 Cal Row
12 Alt. DB Snatch (50,35)
9 Cal Bike
6 HSPU
Cool Down
Metcon (No Measure)
2 Minutes Per Movement
Couch Stretch
Wall Calf Stretch
30 Lunging Knee Circles (per side)
30 Swimmers