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 (Using 65%)
In a 10 Minute Window
1-2-3-4-5-6-7……
Push Press
Toes to Bar
This isn’t meant to be a soul crushing workout. Hold position on the push presses and practice technique for the toes to bar as you go. Continue the pattern for as long as you can.
Metcon
Metcon (Time)
For time
10-8-6-4-2
Hang Snatch (95,65)
2-4-6-8-10
Wallballs (20,14)