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- Using your 65%
Adding 1 rep to your Shoulder Press after each round
1-2-3-4-5…….
Shoulder Press
4 Sit Ups
Metcon
Metcon (Time)
4 Rounds
20/16 Cal Row
6 Thrusters (115,75)
8 T2B
If you complete the 4 rounds before the 10 Minute mark, do an additional 2 round. Your time will be once you complete all 6 total rounds.