CrossFit Adelphos – CrossFit
Warm-up
0-15: 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
15-35: Shoulder Press
3×10@60%
2×8@65%
1×6%70%
Metcon
35-45: Metcon (AMRAP – Rounds and Reps)
8 Minute Amrap
7 Power Snatches (95/65)
7 Burpees
Mobility
45-60: Metcon (No Measure)
~Childs Pose to left and right- 2:00 minutes per side
~Standing Calf stretch- 2:00 minutes per side
~ 20 Cat/Cow stretches–TAKE YOUR TIME WITH THESE