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 Shoulder Presses @75%
3 Shoulder Presses @85%
1+ Shoulder Presses @95%
Between sets
8 Inch Worms
Metcon
Metcon (Time)
5 Rounds
200m Run
8 DB Push Press (50,35)
6 Deadlifts (225,155)