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

Split Jerk (6×3@75% your C&J Max)

Between sets 6×5 bicep curls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes

5 strict pull ups

10 Ring Dips

15 Box Step Ups (24,20)

The step ups are unweighted and yes you have to step. No jumping