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 (5×5@65%. Between sets do 2-3 Strict Pull ups)

Metcon

Metcon (Time)

4 Rounds

50 Double Unders

20 DB Hang C&J (50,35)

10 C2B Pull ups