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 (5-5-5-5-5-5 work up to a heavy 5 rep squat)

Between each set and at the finish do 8 Pendelay Rows with Palms facing forward.

Metcon

Metcon (AMRAP – Reps)

12 Minute Amrap

1 Pull up, 2 Push Ups, 3 Air Squats

2 Pull ups, 4 Push ups, 6 Air Squats

3 Pull ups, 6 Push Ups, 9 Air Squats

Continue the Pattern for the remainder of the workout.

RX +

Wearing a weight vest