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 with your 75%)
On the minute x3
6 Push Press
20 Double Unders
~~Rest 1:00
On the minute x3
5 Push Press
20 Double Unders
~~Rest 1:00
On the minute x3
4 Push Press
20 Double Unders
Add weight after each 3 minute chunk
Metcon
Metcon (Time)
For time
5 Rounds
5 Deadlifts (225,155)
5 HSPU
10 Cal Bike
~~1:00 rest between rounds