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

12 Min Emom using 75%

Odd: 2 Front Squats

Even: 4 Back Squats

Metcon

Metcon (Time)

3 Rounds

400m Run

12 DB Snatches (50,35)

21 Goblet Squats