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