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 65-75% based on how you feel)

5 Rounds

5-7 rep Push Press

30 UB Double Unders

( or 60 Singles or :45 seconds of practicing double Unders)

Metcon

Metcon (Time)

4 Rounds

9 Toes to Bar

15 AKB Swings (53,35)

21 Sit Ups