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 Jerk (Work up to a heavy single weight for the day. )

Between sets do 10 banded front raises

Metcon

Metcon (4 Rounds for reps)

4 rounds

3 minute amrap

5 Hang Cleans (95,65)

5 Push Jerks

5 Bar over Burpees

Rest 1 Minute