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**

Skill Work

Metcon (No Measure)

6 Minutes

1 HSPU

1 Box jump

2 HSPU

2 Box Jumps

3 HSPU

3 Box Jumps

…….

Continue this pattern for the remaining time left

Metcon

Metcon (Time)

5 Rounds

15 RKB Swings (53,35)

200m Run

40 Double unders