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)