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 10 rep max)

Metcon

Metcon (Time)

21 Thrusters (95,65)

30 Double unders

21 Toes to Bar

15 Thrusters

30 Double Unders

15 Toes to Bar

9 Thrusters

30 Double Unders

9 Toes to Bar