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%)
15 Push Press @60%
10 V Ups
12 Push Press
10 V Ups
9 Push Press
10 V Ups
Go up in weight for the push Presses as you see fit.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Min Amrap
10 Toes to Bar
12 Hang Snatches (75,55)
14/10 Cal Row