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 (Work up to a heavy single for today)

Between sets do 8-10 behind the neck presses with an empty barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Min Amrap

20 Double unders

3 HSPUs

1 Power Clean**

** Power clean weight based off 50% of the back squat you did today