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
5 Rounds starting at 60%
10 Strict Press
10 Cal on Bike
After each round add weight to the strict press
Metcon
Katie (AMRAP – Rounds and Reps)
10 Minute Amrap
12 Squat Cleans (135,95)
30 Double Unders
10 Burpees
RX+
12 Squat Cleans (155,105)
50 Double Unders
10 Inverted Burpees