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

2×5@65%

2×3@75%

2×1+@85+

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 Hang Clean & Jerk (95,65)

12 V-Ups

50 Double unders