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 (Using your 75%)

6 Rounds

5 Push Press

250m Row

Metcon

Metcon (Time)

5 Rounds

50 Double Unders

10 Hang C&J (60% your 1RM)

1 Min rest between Rounds