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

Clean and Jerk (5×3@65%)

15 AKB Swings after every round (53,35)

Metcon

Metcon (Time)

15-12-9

Power Clean (135,95)

30 Double Unders

RX+

15-12-9

Power Cleans (185,125)

40 Unbroken Double Unders