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 (Using 60-65%)

5-5-5-5-5

Shoulder Press

Try and keep core as tight as possible as you go through the reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

5 Burpee Over Bar

3 Power Cleans (185,125)

1 Jerk