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 (Starting at 60%)

5-5-5-3-3

Shoulder Press

Work up in weight and make sure technique is on point.

Metcon

Metcon (Time)

21-15-9

Devils Press (35,20)

Knees to Elbow