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

Seated DB Press (6 Rounds)

You Choose the weight

6-8 seated shoulder presses

12-15 BB Bent over rows

Go up in weight every round if you can for the presses

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Optional Finisher

250M Row (Time)

250m Sprint Row
3 Rounds. Take as much time as you need between attempts. Record your best time.