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