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

Shoulder Press (Starting around 60%)

6-6-6-6 Shoulder Press

Slowly add weight as you go.

Metcon

Metcon (Time)

For Time

50 AKB Swings (53,35)

40 Pull Ups

30 Deadlifts (185,125)

20 HR Push Ups

10 Cal Bike