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@65%)
After each round do 10 oh plate lunges holding a 45/25
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
3 Clean and Jerks (135,95)
10 Front Squats