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 (Starting at 60%)
5-5-5-3-3
Shoulder Press
Work up in weight and make sure technique is on point.
Metcon
Metcon (Time)
21-15-9
Devils Press (35,20)
Knees to Elbow