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

Push Press (Starting at 60%)

Push Press

5-5-5-3-3

Add weight after each set. Not going for a max just go by feel

After each set

6 Cal Bike Sprint

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes

4 Power Clean & Jerks (155,105)

200 m Run

30 Double Unders