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
6 Rounds
5 Push Press (as heavy as possible)
15 Ball Slams
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Deadlifts (185,125)