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