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 (12 Minutes )
Find a Heavy single for the day. If its not a max weight thats ok just get to a heavy weight. Take rests and NO LEG DRIVE
Metcon
Metcon (2 Rounds for reps)
Every 2 Minutes for 4 Rounds
~~Odd Rounds~~
Row 200m/150m
Max Strict Pull Ups
~~Even Rounds~~
40 Double Unders
Max Power Snatches (75,55)
You will have two scores
1) max pull ups
2)max Snatches