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 (5×1@70-75%)
You will do one strict press, 2 push Press, then 3 push jerks all in a row right after each other
Metcon
Metcon (AMRAP – Rounds and Reps)
22 Minute Amrap
30 AKB Swings (53,35)
30 Cal Row