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

Power Clean

5 Rounds

3 Power Cleans @75%

10 OH Plate Sit UPS (45,25)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

10 DB Snatches (50,35)

15/10 Cals on Bike