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**

Metcon

12 Days of CrossFit (BB) (Time)

For Time

1-Deadlift (95,65)

2-Hang Power Clean

3-Front Squat

4-Shoulder Press

5-Back Squat

6-Push Press

7-Thruster

8-Squat Clean

9-Push Jerk

10-Hang Power Snatch

11-Overhead Squat

12-SDHP

12 Days of CrossFit (BW) (Time)

For Time

1-100m Row

2-Push Ups

3-Box Jumps

4-DB Snatch

5-Sit Ups

6-Lunges

7-KN Swing

8-Mt Climbers

9-Pull Ups

10-WallBalls

11-Burpees

12-Goblet Squats

12 Days of CrossFit (BW-BB) (Time)

For Time

1-Squat Snatch (95,65)(RX+135,95)

2-C2B Pull Ups (RX+Muscle Ups)

3-Toes to Bar

4-Box Jumps (24,20)(RX+30,24)

5-Hang Power Cleans

6-Hand Release Push Ups

7-Wall Balls (20,14)(RX+30,20)

8-Burpees

9-KettleBell Swings (53,35)(RX+70,53)

10-Goblet Squats

11-Push Jerks

12-Over Head Squats