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)

5 sets

2-3 Strict press @80%

Immediately into 300m Row @90%

2 Min Rest

Shoulder Press

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap

2 Power Snatches @75%

8 Toes to bar

8 Bar over Burpees

Power Snatch