Adelphos Athletics – 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**
Metcon
12 Days of CrossFit (BB) (Time)
For Time
1-Deadlift (95,65)
2-Hang Power Clean
3-Front Squat
4-Shoulder Press
5-Back Squat
6-Push Press
7-Thruster
8-Squat Clean
9-Push Jerk
10-Hang Power Snatch
11-Overhead Squat
12-SDHP
12 Days of CrossFit (BW) (Time)
For Time
1-100m Row
2-Push Ups
3-Box Jumps
4-DB Snatch
5-Sit Ups
6-Lunges
7-KN Swing
8-Mt Climbers
9-Pull Ups
10-WallBalls
11-Burpees
12-Goblet Squats
12 Days of CrossFit (BW-BB) (Time)
For Time
1-Squat Snatch (95,65)(RX+135,95)
2-C2B Pull Ups (RX+Muscle Ups)
3-Toes to Bar
4-Box Jumps (24,20)(RX+30,24)
5-Hang Power Cleans
6-Hand Release Push Ups
7-Wall Balls (20,14)(RX+30,20)
8-Burpees
9-KettleBell Swings (53,35)(RX+70,53)
10-Goblet Squats
11-Push Jerks
12-Over Head Squats