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
Using your 70%
5 Rounds
3 Strict Press
8 Slurpees (30/20)
After the 5th Rounds do a set of as many reps as possible at your 70%
Metcon
Metcon (3 Rounds for reps)
3 Rounds
2 Min Amrap
16/12 Cal Row
Max Deadlifts (95,65)
~~Rest :20~~
2 Min Amrap
16/12 Cal Row
Max Hang Cleans
~~Rest :20~~
2 Min Amrap
16/12 Cal Row
Max Push Press
~~ Rest :20~~