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