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)