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: Front Squat (4×5@70%)

between each set do 12 total Shrimp Squats

Shrimp Squat is a pistol but the foot that is off the ground you are holding up behind you and you are squating down to touch your knee to the floor then standing up.

Metcon

35-50: Metcon (Time)

21-15-9

Hang Clean and Jerk (135, 95)

Toes to Bar

Bar over Burpee