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 (10-10-5-5-1)
Work up to a heavy single for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min Amrap
15 Wallballs (20,14)
10 Pull ups
5 Deadlifts (275,185)