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%)

15 Push Press @60%

10 V Ups

12 Push Press

10 V Ups

9 Push Press

10 V Ups

Go up in weight for the push Presses as you see fit.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min Amrap

10 Toes to Bar

12 Hang Snatches (75,55)

14/10 Cal Row