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

Push Press (3×5@60%, 3×5@65%, Max reps @ 70%)

Metcon

Metcon (Time)

3 rounds

200m Run

8 Chest to bar pull ups

200m Run

12 DB Snatches (50,35)