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 using 70%

accending ladder

1-2-3-4-5…..

Strict Press

Strict Pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

12 Cal Bike

10 Deadlifts (135,95)

8 Hang Cleans

6 Front Squats