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 (Work up to a heavy 3 reps for the day)

During your sets get in 5 sets of 10 Inch worms

Metcon

Metcon (AMRAP – Reps)

4 rounds for reps :20 Min Cap

Max Unbroken Wallballs (20,14)

15 Burpees

10 Pull ups