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 60-70%)

5-5-5-3-3

Shoulder Press

Keep core as tight as you can while driving through the lift.

Between sets

12 V ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

9 Deadlifts (155,105)

12 Push Ups

15 Box Jumps

RX+

15 Min Amrap

9 Deadlifts (205,135)

8 HSPUs

5 Box Jumps (30,24)