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 (Starting at 60%)
Push Press
5-5-5-3-3
Add weight after each set. Not going for a max just go by feel
After each set
6 Cal Bike Sprint
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minutes
4 Power Clean & Jerks (155,105)
200 m Run
30 Double Unders