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

In a 10 minute window

Using your 70%

Start with 1 Push Press

Then do 6 V-Ups

Then do 2 Push Press

And 6 V-Up

Continue this pattern for the remainder of the time. If you fail at a certain number finish where you are and then start back at 1.

Metcon

Metcon (Time)

4 Rounds

15 Wallballs (20,14)

10 Burpees

5 Box Overs