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
Shoulder Press
5 Presses @65%
5 Presses @75%
5+ Presses @85%
Between sets
10 Cal Bike
Metcon
Metcon (3 Rounds for reps)
6 Min Amrap
20 Double Unders
15 Wallballs
~~2 Min Rest~~
6 Min Amrap
10 Push Press (95,65)
5 Burpees
~~2 Min Rest~~
6 Min Amrap
12 Box Jumps (24,20)
8 ALT DB Snatches (50,35)