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 65-70%)

I’m an 8 Minute window

1 Push Press

3 Double Hop Burpees

After each set increase push press by 1 extra rep

1-2-3-4-5……

Metcon (Time)

For time

2 Rounds each

5 Power Cleans

4 HSPUs

~rest 1 minute~

4 Power Cleans

4 HSPUs

~rest 1 minute~

3 Power cleans

4 HSPUs

~rest 1 Minute

2 Power Cleans

4 HSPUs

~rest 1 Minute~

1 Power Clean

4 HSPUs

Rx weights

Men:115,135,155,185,205

Women:75,95,105,125,145

Rx+

Men:135,155,185,205,225

Women: 95,105,125,145,155