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 (Work to a moderate 3 rep max for the day)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minure Amrap

8 Push Press (70% of today’s shoulder press)

10 Pull ups

12 burpees