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

2×5@40%

2×5@50%

2×5@60%

You will need to do some mathing to find your 40% and 50%. Take your 1RM and Multiply it by .4 or .5 to get those percentages.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

5 Power Cleans

5 V-Ups

Add weight to the power clean every 3 rounds

Men: 115, 135, 155, 175

Women: 75, 95, 105, 115