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)