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 (7×3 working up to a heavy 3 rep for the day)

Between rounds

12 banded bent over rows

10 banded high pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

10/7 Cal Row

10 Wallballs (20,14)