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 (5×5@65%, 10 V-UPS between rounds)

Metcon

Metcon (Time)

3 Rounds

20 Wallballs (20/14)

15 Pull ups

10 Hang Cleans (135,95)