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 65-75%)

5-5-5-3-3-3

Shoulder Press

Between rounds Row 150M

Metcon

Metcon (Time)

For Time

15-12-9

V Ups

Burpees

Rest 2 Minutes

15-12-9

AKB Swings (53,35)

Slam Balls (30/20)