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)