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@75%, 2×3@85%, 3×1@95%)

Metcon

Metcon (AMRAP – Reps)

8 Min Amrap

40 Cal Row

100 Wallballs (20,14)