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

Push Press

Warm up the shoulders well then

5@50%

3@60%

2@70%

1@75%

Max reps @80%

Metcon

Metcon (Calories)

5 Rounds

3 Minutes on

1 Minute rest

6 Shuttle Sprints

12 Cal Bike

Max Cals on Rower

Your score is based off the number of total rower calories you get