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 60%)
10 Minutes
1-2-3-4-5-6-7-8-9-10…..
Shoulder Press
~After each set
6 Jump Squats
6 Push Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min Amrap
10 DB Snatches (50,35)
15 Box Overs
20 Double Unders