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 your 70-75%)
For 5 rounds
3 Strict Press
5 Push Press
8 Burpees
Metcon
Metcon (Time)
3 Rounds
15/12 Cal Row
10 Snatches (115,75)
5 Toes to Bar