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

Shoulder Press (7×5@65%)

Metcon

Metcon (Time)

For Time

50 Sit ups, 25 Cal Row

40 Sit ups, 20 Cal Row

30 Sit ups, 15 Cal Row

20 Sit ups, 10 Cal Row

10 Sit ups, 5 Cal Row