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

Push Jerk (6×5@60%)

8 Cal Bike between each set

Metcon

Metcon (No Measure)

12 Minute Emom

•20 AKB Swings (53,35)

•20 Goblet Squats

•18 KB Snatches (9-9)