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 your 75%)
6 Rounds
5 Push Press
250m Row
Metcon
Metcon (Time)
5 Rounds
50 Double Unders
10 Hang C&J (60% your 1RM)
1 Min rest between Rounds