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

5 rounds

5 Push Press @65%

10 Russian twists (35,20)DB

10 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

12/9 Calorie on bike

12 Deadlifts (155,105)

10 Goblet box step ups (50,35)

10 Burpees