CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Back Squat (10-10-5-5-5-3-3)

Just move. This doesn’t need to be a complete max out it’s just working up and working through the soreness.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

100’ sandbag carry

15 Burpees

8 Toes to bar

Every 25’ is counted as 5 reps.

The full 100’ is 20 reps.