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
Metcon (No Measure)
5 Sets
6 Strict Press @60%
10 RKB Swings (53,35)
Metcon
Metcon (Time)
4 Rounds
500m Row
10 Push Press (115,75)
*If you break any rounds of push press you must do 10 Burpees before starting your next round