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

Power Clean