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@75%)

Between sets accumulate 80 Walking lunge steps while holding 1 Db (50,35) in the goblet position

Metcon

35-: Metcon (Time)

3 Rounds

500m Row

75 Double Unders

20 Thrusters (65,45)