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
Shoulder Press (Using 65% to start)
5 Rounds
2 Strict Presses
4 Push Presses
6 Push Jerk (all at the same weight)
After each round of barbell work
6 Reps of Toes to bar or scale working on technique for toes to bar
Metcon
Metcon (Time)
3 Rounds
20 Burpees
21 Alt. DB Snatches (50,35)
12 one arm Thrusters
16 Min Cap