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

Shoulder Press (Using 70%)

5 Rounds

5 Shoulder Press

10 Cal Bike (Go for speed)

Metcon

Metcon (Time)

4 Rounds

6 Deadlifts (255,175)

20 Wallballs (20,14)

12 Burpees