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

10 Minutes

Starting at (105,75)

1 Strict Press

3 Push Press

5 Jerks

Work up in weight every set of able.

Metcon

A: Metcon (Calories)

5 Rounds

3 Mins On

1 Min Off

50 Double Unders

10 Sandbag Tosses

Max Cal Bike

Your score is Cals biked

B: Metcon (Calories)

5 Rounds

3 Mins On

1 Min Off

30 Double Unders

8 Sandbag Tosses

Max Cal Bike

Your score is Cals biked

C: Metcon (Calories)

5 Rounds

3 Mins On

1 Min Off

50 Single Unders

6 Sandbag Tosses

Max Cal Bike

Your score is Cals biked

Cool Down

Metcon (No Measure)

At a slow pace

Jog 200m

Calf Stretch

Couch Stretch

Hamstring Stretch