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 (Using 65%)

5-5-5-5-5

Push Press

Between sets

200m Run

Metcon

Metcon (Time)

8 Rounds

3 Power Snatches (95,65)

6 Pull Ups

9 Wallballs (20,14)