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 65-75%)

5-5-5-3-3-1

Push Press

This isnt for a max out. Get used to taking weight and being aggressive driving it over head. You should end around 75-80% for a very fast, crisp Single rep.

between round 8 burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

6 Clean and Jerks (135,95)

8 T2Bs

10 AKB Swings (53,35)