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
5 Rounds
6 Push Press at 75%
10/6 Calories on bike as fast as possible
Rest between sets as needed
Metcon
Metcon (Time)
15-12-9
Burpee Box Overs
Clean and Split Jerks (135,95)