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 (AMRAP – Reps)
Every 1:15 for 6 Rounds
8 DB Push Press (50,35)
6 Box Overs
Remaining time- Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
6 Push Press (115,75)
6 Toes to Bar
200m Run