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

Metcon (AMRAP – Reps)

4 Rounds

•1 Minute Wall Sit

(Hips at 90 degrees)

•30 seconds max Hang Cleans

At your 50% of your 1RM full clean

•30 seconds rest

Metcon

Metcon (2 Rounds for reps)

8 Min Amrap

12 Pull ups

12 Box Jumps (24,20)

~~Rest 2 Minutes~~

8 Min Amrap

20/15 Cal Row

12 Wallballs (20,14)