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
Warm up the shoulders well then
5@50%
3@60%
2@70%
1@75%
Max reps @80%
Metcon
Metcon (Calories)
5 Rounds
3 Minutes on
1 Minute rest
6 Shuttle Sprints
12 Cal Bike
Max Cals on Rower
Your score is based off the number of total rower calories you get