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 65-75% based on how you feel)
5 Rounds
5-7 rep Push Press
30 UB Double Unders
( or 60 Singles or :45 seconds of practicing double Unders)
Metcon
Metcon (Time)
4 Rounds
9 Toes to Bar
15 AKB Swings (53,35)
21 Sit Ups