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

5 Rounds starting at 60%

10 Strict Press

10 Cal on Bike

After each round add weight to the strict press

Metcon

Katie (AMRAP – Rounds and Reps)

10 Minute Amrap

12 Squat Cleans (135,95)

30 Double Unders

10 Burpees

RX+

12 Squat Cleans (155,105)

50 Double Unders

10 Inverted Burpees