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 75%
6 Rounds
1 Strict Press
3 Push Press
5 Jerks
30 Second Hollow Rock
Metcon
Dirty Thirty (Time)
Dirty Thirty
30 Box jumps (24″/20″)
30 Jumping Pull-ups
30 KB Swings (53#/35#)
30 Walking Lunges
30 V-Ups
30 Push Press (45#/33#)
30 Good Mornings (45#/33#)
30 Wallball (20#/14#)
30 Sumo High Pull
30 Double-Unders