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 65-75%)
5-5-5-3-3-3
Shoulder Press
Between rounds Row 150M
Metcon
Metcon (Time)
For Time
15-12-9
V Ups
Burpees
Rest 2 Minutes
15-12-9
AKB Swings (53,35)
Slam Balls (30/20)