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 your 65%

Adding 1 rep to your Shoulder Press after each round

1-2-3-4-5…….

Shoulder Press

4 Sit Ups

Metcon

Metcon (Time)

4 Rounds

20/16 Cal Row

6 Thrusters (115,75)

8 T2B

If you complete the 4 rounds before the 10 Minute mark, do an additional 2 round. Your time will be once you complete all 6 total rounds.