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

Using your 75%

6 Rounds

1 Strict Press

3 Push Press

5 Jerks

30 Second Hollow Rock

Metcon

Dirty Thirty (Time)

Dirty Thirty

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 V-Ups

30 Push Press (45#/33#)

30 Good Mornings (45#/33#)

30 Wallball (20#/14#)

30 Sumo High Pull

30 Double-Unders