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 (Using your70%)
6×4@70% Push Press
8 cal bike between sets
Metcon
Metcon (Time)
10 Rounds
3 Power Cleans
3 Front Squats
3 Shoulder to Over Head
Rx-(115,75)
RX+-(155,105)