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 (4×5@70%, 1×5+@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes

30 Air Squats

20 Cal Row

10 Hang Snatch (95,65)