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 (Using 65%)

In a 10 Minute Window

1-2-3-4-5-6-7……

Push Press

Toes to Bar

This isn’t meant to be a soul crushing workout. Hold position on the push presses and practice technique for the toes to bar as you go. Continue the pattern for as long as you can.

Metcon

Metcon (Time)

For time

10-8-6-4-2

Hang Snatch (95,65)

2-4-6-8-10

Wallballs (20,14)