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 60%)

10 Minutes

1-2-3-4-5-6-7-8-9-10…..

Shoulder Press

~After each set

6 Jump Squats

6 Push Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

10 DB Snatches (50,35)

15 Box Overs

20 Double Unders