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 65%)
8 Minutes
1 Push Press
4 Bar Over Burpees
Every round increase push press by 1 rep
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Amrap
200m Run
6 Toes to Bar
6 Power Cleans (155,105)