CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-25: Metcon (No Measure)

10 Min EMOM

Odd: 3 Back Squats @80%

Even: 10 V-Ups + 7 Burpees

Metcon

25-34: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Thrusters (95,65)

12 Toes to Bar

15 Ball Slams (30,20)

Cool Down

34-45: Warm-up (No Measure)

11 Min Cap

2000m Row

Once done with the 2K with whatever remaining time there is

Max Strict Press (75,55)

Back Squat (80% emom)