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

15-30: Metcon (Time)

For time

60 Push Press (95,65)

*Every time you break do 20 Double unders

*You will finish with 20 Double unders

Metcon

30-45: Metcon (AMRAP – Reps)

5 Rounds Max Reps

1:00 Burpee Box Jumps

1:00 Power Cleans (155,105)

1:00 DB Front Squat (35,20)

1:00 Rest

your score is your lowest round per each movement added together

Cool Down

Warm-up (No Measure)

Spend 10 Minutes on the bike

do couch stretch

do some inch worms

work a Lax ball into your back and traps