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

5 Strict Press (65%)

20 Walking Lunges

10 V Ups

Metcon

Metcon (Time)

5 Rounds

5 HSPU

5 Squat Cleans (135,95)

5 Toes to Bar

Optional Finisher

Metcon (No Measure)

2 Rounds

20 Wide Leg Sit Ups

50 Russian Twists (10#)

50 Crunchy Frog Sit Ups

20 V Ups