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 60-65%)
5-5-5-5-5
Shoulder Press
Try and keep core as tight as possible as you go through the reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
5 Burpee Over Bar
3 Power Cleans (185,125)
1 Jerk