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%)
8 Minutes
1-2-3-4-5…….
Shoulder Press
100m Row
Metcon
Metcon (Time)
For Time
5 Squat Cleans
5 Bar over Burpees
25 Dubs
4 Squat Cleans
5 Bar Over Burpees
25 Dubs
3 Squat Cleans
5 Bar over Burpees
25 Dubs
2 Squat Cleans
5 Bar over Burpees
25 Dubs
1 Squat Clean
5 Bar over Burpees
25 Dubs
Rx weights
Men-95,115,135,145,155
Women-65,75,95,100,105
RX+ weights
Men- 135,155,175,185,205
Women-95,105,115,125,135