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 65%)
5-5-3-3-3
Push Press
Adding weight after each set
10 Cal Bike between sets
Metcon
Metcon (Time)
6 Rounds
10 Alt DB Snatches (50,35)
10 Box Jumps (24,20)
40 Double Unders