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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 70%)

5 rounds

5 Push Press

(Hold at the lock out for a second then fast into the next rep)

10 air squats

16 Russian twists ( you choose weight)

Metcon

Metcon (Time)

4 Rounds

30 Wallballs (20,14)

12 Knees to Elbow

10 Burpee Box Overs