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 Minutes
Work up to a Heavy 3 Rep Max for today.
Metcon
Metcon (4 Rounds for reps)
20 Seconds work, 10 seconds rest for 4 rounds per each movement.
Push Press (75,55)
Hang Snatch
Back Squat
AKB Swings (53,35)