CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-35: Shoulder Press

3×10@60%

2×8@65%

1×6%70%

Metcon

35-45: Metcon (AMRAP – Rounds and Reps)

8 Minute Amrap

7 Power Snatches (95/65)

7 Burpees

Mobility

45-60: Metcon (No Measure)

~Childs Pose to left and right- 2:00 minutes per side

~Standing Calf stretch- 2:00 minutes per side

~ 20 Cat/Cow stretches–TAKE YOUR TIME WITH THESE