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

15-35: Back Squat (5-5-3-3-3-3-1)

Work your way up to a heavy single rep for the day.

Metcon

35-50: Metcon (Time)

5 Rounds

15 Snatches (75,55)

21 Cal Row

Cool Down

Warm-up (No Measure)

15 Minutes continuous moving on the bike.

Xtra Credit

Metcon (Time)

5 Rounds

20 Pistols

15 RKB Swings (70,53)

10 Knees to elbows