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 65%)

5-5-5-3-3

Push Press

Go up a little each rounds in weight

Between sets 10 V Ups w/ slight pause at the top

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Amrap

21/16 Cal Row

15 Toes to bar

9 Burpee Box Overs (24,20)