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 (Using 65% to start)

5 Rounds

2 Strict Presses

4 Push Presses

6 Push Jerk (all at the same weight)

After each round of barbell work

6 Reps of Toes to bar or scale working on technique for toes to bar

Metcon

Metcon (Time)

3 Rounds

20 Burpees

21 Alt. DB Snatches (50,35)

12 one arm Thrusters

16 Min Cap