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

Shoulder Press