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 your 65-70%)
5×5 Push Press
10 Cal Bike between sets
Metcon
Metcon (Time)
For time
200m Run
10-8-6-4-2 Squat Cleans
Men:135,155,175,195,205
Women: 95,105,120,130,140