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
Metcon (No Measure)
14 Minutes Moving through
15-20 Bead Rope Double Unders
3-6 Strict Pull Ups
8-10 DB Back Flys
Metcon
Metcon (3 Rounds for reps)
24 Min Emom
Min 1 Shoulder Press @60%
Min 2 Toes to Bar
Min 3 Cals on Bike
Min 4 Rest
Min 5 HR Push Ups
Min 6 Air Squats
Min 7 Cals on Bike
Min 8 Rest