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