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)