CrossFit Adelphos – 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

Squat Clean (Work up to a heavy triple for the day)

Between rounds accumulate 4×15 DB Skull Crushers

Metcon

Metcon (AMRAP – Reps)

10 Min Amrap

100m Sprint

3 Push Press (115,75)

Add 3 reps to the push press after every round