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

Metcon (Weight)

6 sets

2 Deadlifts (95,65)

2 Power Cleans

2 Split Jerks

Increase weight each round if possible

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 HSPUs

4 C2B Pull ups

8 AKB Swings (53,35)