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

Split Jerk

5@70%, 3@75%, 1@80%

5@70%, 5@75%, 3@80%

5@70%, 5@75%, 5@80%

Metcon

Metcon (Time)

30-20-10

Power Snatches (75,55)

Box Jumps

AKB Swings (53,35)

HR Push Ups