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 (Using your 65%)
10-8-6-4-2
Push Press
Sit Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min Amrap
12 Cal Row
8 Power Cleans (135,95)
4 HSPU