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 Press (5×3@70%)

After each set do 5 inch worms and 10 V Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

3 Clean & Jerk (135,95)

9 burpees

3 snatches (135,95)