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

Emom for 12 Minutes

Add 5-10Lbs to whatever weight you did last week

Odd: 2 Front Squats

Even: 4 Back Squats

Metcon

Metcon (Time)

21-15-9

Calorie Row

Front Squat (75,55)