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

5 Rounds

5 Squats @70%

6 pause lunges

10 Banded high pulls

Metcon

Metcon (Time)

5 Rounds

15 Wallballs (20/14)

15 Power Cleans (95,65)