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

5 Rounds

6 Push Press at 75%

10/6 Calories on bike as fast as possible

Rest between sets as needed

Metcon

Metcon (Time)

15-12-9

Burpee Box Overs

Clean and Split Jerks (135,95)