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 (Using 65%)
5-5-5-5-5
Push Press
Between sets
200m Run
Metcon
Metcon (Time)
8 Rounds
3 Power Snatches (95,65)
6 Pull Ups
9 Wallballs (20,14)