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 your 70-75%)

For 5 rounds

3 Strict Press

5 Push Press

8 Burpees

Metcon

Metcon (Time)

3 Rounds

15/12 Cal Row

10 Snatches (115,75)

5 Toes to Bar