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)

4 rounds

6 Power Cleans (AHAP but still holding form

15 Ring Rows (make these a very challenging depth, touch shoulders with rings)

Metcon

Metcon (Time)

4 Rounds

800m Row

40 RKB Swings

20 Push Press (95,65)