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 (At 60%)

Accumulate 75 total reps. Every time you break do 8 Calorie bike.

Metcon

Metcon (3 Rounds for reps)

3 Rounds

Min 1: DB Snatch (50,35)

Min 2: BoxJumps (24,20)

Min 3: V Ups

Min 4: DB Thrusters

Min 5: Burpee

Min 6: Rest

Cool Down

Metcon (No Measure)

3 Rounds

30 Double Unders

Foam roll Calves and hams

12 Shoulder Swimers per round