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 @40%

5 Shoulder Presses @50%

5 Shoulder Presses @60%

Between sets

10 Bemt over BB Rows (lighter)

Metcon

Metcon (Time)

5 Rounds

6 Cal Bike

10 Push Press (75,55)

10 Hollow Rocks