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

12 Minutes

3 strict presses @70%

1 Split Jerk

150m Row

Metcon

Metcon (Time)

For Time

~~Buy In~~

750m Row

~~Then~~

6 Rounds

8 Pull Ups

200m Run

5 Deadlifts (185,125)