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%)

8 Minutes

1-2-3-4-5…….

Shoulder Press

100m Row

Metcon

Metcon (Time)

For Time

5 Squat Cleans

5 Bar over Burpees

25 Dubs

4 Squat Cleans

5 Bar Over Burpees

25 Dubs

3 Squat Cleans

5 Bar over Burpees

25 Dubs

2 Squat Cleans

5 Bar over Burpees

25 Dubs

1 Squat Clean

5 Bar over Burpees

25 Dubs

Rx weights

Men-95,115,135,145,155

Women-65,75,95,100,105

RX+ weights

Men- 135,155,175,185,205

Women-95,105,115,125,135