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 your70%)

6×4@70% Push Press

8 cal bike between sets

Metcon

Metcon (Time)

10 Rounds

3 Power Cleans

3 Front Squats

3 Shoulder to Over Head

Rx-(115,75)

RX+-(155,105)