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

15-23: Metcon (No Measure)

EMOM 8 Minutes

Odd Rounds-7 Reps Push Press @70%

Even Rounds-Practice your hardest pullup variation

Metcon

23-43: Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

400m run

5 HSPU

8 Pull Ups

2 C&J @80%

Cool Down

Metcon (No Measure)

Row 1500M at a moderate pace

Xtra Credit

Metcon (Time)

27-21-15-9

WallBalls (20,14)

Burpees