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
5 Strict Press (65%)
20 Walking Lunges
10 V Ups
Metcon
Metcon (Time)
5 Rounds
5 HSPU
5 Squat Cleans (135,95)
5 Toes to Bar
Optional Finisher
Metcon (No Measure)
2 Rounds
20 Wide Leg Sit Ups
50 Russian Twists (10#)
50 Crunchy Frog Sit Ups
20 V Ups