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 Shoulder Presses @75%

3 Shoulder Presses @85%

1+ Shoulder Presses @95%

Between sets

8 Inch Worms

Metcon

Metcon (Time)

5 Rounds

200m Run

8 DB Push Press (50,35)

6 Deadlifts (225,155)