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