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 (Using your 60%)

12 Minutes

5 Strict Press

1 C2B**

30 Dubs (Unbroken)

~~Add 1 rep to the C2Bs after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute Amrap

5 HSPUs

7 Deadlifts (255,175)

9 Cal Row