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
12 Minutes
Work up to a heavy single for the day
Metcon
Metcon (Time)
10 Rounds
3 Snatches (115,75)
3 Bar over Burpees
3 Push Press
3 Bar over Burpees