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
3 Presses @70%
3 Presses @80%
3+ Presses @90%
Between sets 10 V Ups
Metcon
Metcon (Time)
4 Rounds
8 Thrusters (95,65)
8 Bar over Burpees
400m Run