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

Power Clean (5×4 working up to around 75%)

After each round

4 Strict Pull ups

12 Banded Goodmornings

Metcon

Metcon (Time)

3 Rounds

21 Wallballs (20,14)

14 HR Push ups

7 Deadlifts (255,175)

RX+

3 Rounds

21 Wallballs

7 HSPUs

7 Deadlifts (275,185)