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

Front Squat (3×5@65%, 3×5@75%, 2×3@85%)

Metcon

Metcon (Time)

For Time

21 Deadlifts (185,125)

500m Row

15 Deadlifts

500m Row

9 Deadlifts

500m Row