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