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
Seated DB Press (6 Rounds)
You Choose the weight
6-8 seated shoulder presses
12-15 BB Bent over rows
Go up in weight every round if you can for the presses
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Optional Finisher
250M Row (Time)
250m Sprint Row
3 Rounds. Take as much time as you need between attempts. Record your best time.