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

5 Presses @65%

5 Presses @75%

5+ Presses @85%

Between sets

10 Cal Bike

Metcon

Metcon (3 Rounds for reps)

6 Min Amrap

20 Double Unders

15 Wallballs

~~2 Min Rest~~

6 Min Amrap

10 Push Press (95,65)

5 Burpees

~~2 Min Rest~~

6 Min Amrap

12 Box Jumps (24,20)

8 ALT DB Snatches (50,35)