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 (Starting at 65% and working up)
5-5-5-5-5
Push Press
Between sets
10 Russian Twists (20 total)
You choose the weight
Metcon
Metcon (Time)
7 Rounds
7 Deadlifts (225,155)
40 Double Unders
8 Bar Over Burpees