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**

Weightlifting

Squat Clean (5×5@70%)

Between each set do a 60 second Hollow Hold

Metcon

Metcon (Time)

5 Rounds

5 Ring Dips

10 Toes to bar

15 AKB Swings (53,35)