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**

Skill Develpoment

Metcon (No Measure)

4 rounds

One minute of

10 Behind the neck presses with an empty bar

12 OH Squats

then one minute per leg of

Lunged hip opener

12 minutes total

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minutes

5 Deadlifts (135,95)

3 Hang cleans

1 Push jerk