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 12 Minutes)

Based off your 70%

Odd: 3 Front Squats

Even: 6 Back Squats

Metcon

Metcon (Time)

21-18-15-12-9

AKB Swings (53,35)

Thrusters (75,55)