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 with your 75%)

On the minute x3

6 Push Press

20 Double Unders

~~Rest 1:00

On the minute x3

5 Push Press

20 Double Unders

~~Rest 1:00

On the minute x3

4 Push Press

20 Double Unders

Add weight after each 3 minute chunk

Metcon

Metcon (Time)

For time

5 Rounds

5 Deadlifts (225,155)

5 HSPU

10 Cal Bike

~~1:00 rest between rounds