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
Metcon (No Measure)
5 Rounds
Every 2 Minutes
12 DB Push Press (50,35)
8 Knee to Chest
30 UB Double Unders
~rest any remaining time
Metcon
Metcon (Time)
5 Rounds
3 Deadlifts
2 Strict HSPU
1 Squat Clean
Deadlift and Squat Clean are based off of your 75-80% Squat Clean Numbers