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

Metcon (AMRAP – Reps)

Every 1:15 for 6 Rounds

8 DB Push Press (50,35)

6 Box Overs

Remaining time- Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

6 Push Press (115,75)

6 Toes to Bar

200m Run