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 (75%)

12 Minutes

1,2,3,4……..

Push Press

4 Bar Over Burpees

If you max out on reps start back over at 1

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes

400m Run

10 Pull Ups

10 Push Ups

10 Air Squats

Cool Down

Metcon (No Measure)

At your own pace

30 Cal bike

~at recovery pace not workout pace