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 65%)

5-5-3-3-3

Push Press

Adding weight after each set

10 Cal Bike between sets

Metcon

Metcon (Time)

6 Rounds

10 Alt DB Snatches (50,35)

10 Box Jumps (24,20)

40 Double Unders