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 65%)

8 Minutes

1 Push Press

4 Bar Over Burpees

Every round increase push press by 1 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

200m Run

6 Toes to Bar

6 Power Cleans (155,105)