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 75-80%)
5 Rounds
2 Push Press
10 AKB Swings
10 Goblet Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute Amrap
200m Row
8 Hang Cleans (95,65)
10 V Ups