CrossFit Adelphos – CrossFit

Warm-up

0-15: 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 Work

15-24: Metcon (Weight)

9 Minute Emom

1 Squat Clean @80%

Remaining time

C2B Pull ups

Metcon

24-39: Metcon (Time)

5 Rounds

9 Deadlifts (135,95)

5 Squat Cleans

3 Thrusters

Skill Work

39-49: Handstand Push-ups

10 Minutes to Practice Handstand Push Ups. Work at whatever the hardest scale is for you if you are not able to do them yet. If you are able to do them try to stick to rounds of 2-4 reps at a time. Something small enough but doable.

Squat Clean (9×1@80%)