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 working up to a moderate weight)

Metcon

Metcon (No Measure)

Not for time

4 Rounds

20 Double unders

15 Strict Press (45,35)

10 Cal Row

Xtra Credit

Metcon (No Measure)

5 Rounds on the bikes

1 Min light speed

1 Min Medium Speed

1 Min Faster Speed

15 Min Total. Meant to be a slower pace not a Tour de France workout. Get the soreness out of your legs