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

5×5@70%

:45 seconds of Flutter Kicks after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min

12/8 Cal Bike

50 Double Unders

10 DB Push Press (50,35)

14 Weighted Lunges