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

12 Minute Emom

Rds 1-4

2 Reps @75%

Rds 5-8

1 Rep @80%

Rds 9-12

1 Rep @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

15 Cal Row

12 Alt. DB Snatch (50,35)

9 Cal Bike

6 HSPU

Cool Down

Metcon (No Measure)

2 Minutes Per Movement

Couch Stretch

Wall Calf Stretch

30 Lunging Knee Circles (per side)

30 Swimmers