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@75% )

Between sets:

Choose whichever fits your skill level best

•8 DB shoulder presses

•5 Kipping HSPUs

•2-3 Strict HSPUs

Metcon

Metcon (Time)

For Time

50 AKB Swings (53,35)

40 WallBalls (20,14)

30 Alt. DB Snatch (50,35)

40 Wallballs

50 AKB Swings