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

3 Presses @70%

3 Presses @80%

3+ Presses @90%

Between sets 10 V Ups

Metcon

Metcon (Time)

4 Rounds

8 Thrusters (95,65)

8 Bar over Burpees

400m Run