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 (Starting at 65% and working up)

5-5-5-5-5

Push Press

Between sets

10 Russian Twists (20 total)

You choose the weight

Metcon

Metcon (Time)

7 Rounds

7 Deadlifts (225,155)

40 Double Unders

8 Bar Over Burpees