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

12 Minutes

Work up to a heavy single for the day

Metcon

Metcon (Time)

10 Rounds

3 Snatches (115,75)

3 Bar over Burpees

3 Push Press

3 Bar over Burpees