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

Push Jerk (5×3 working up to a moderate, not heavy, weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

15 push jerks (95,65)

30 Air Squats

60 Double unders

RX+

12 Min Amrap

15 Push Jerks (115,85)

30 Air Squats

40 UB Double Unders