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 (7×5@65%)

10 weighted sit ups after each round. (25,15)

Metcon

Metcon (Time)

21-15-9

Cal Row

Snatches (95,65)

Pull ups