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 (5×3@80%. Make your last set Max Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

3 Chest to bar Pull ups

4 Power Cleans (185,125)

3 Front Squats