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
Bench Press (5×5@65%. 1xMax reps )
Metcon
Metcon (Weight)
8 rounds
3 minutes per round
3 power cleans (60%)
6 Strict Pull ups
12 calorie Row