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

Shoulder Press (6×5@70%)

Between each set

10 push ups

10 weighted lunges ( you choose weight)

Metcon

Metcon (Time)

4 Rounds

400m Run

40 Double Unders

12 Power Cleans (135,95)