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 75-80%)

5 Rounds

2 Push Press

10 AKB Swings

10 Goblet Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

200m Row

8 Hang Cleans (95,65)

10 V Ups