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 your 65-70%)

5×5 Push Press

10 Cal Bike between sets

Metcon

Metcon (Time)

For time

200m Run

10-8-6-4-2 Squat Cleans

Men:135,155,175,195,205

Women: 95,105,120,130,140