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 (4×6 working up to a moderate weight)

Between each set

10 Push ups

10 hollow rocks

Metcon

Metcon (Time)

10 down to 1

Strict pull ups

Strict press

Box jumps (24,20)
Strict press weight should be something you can press for 7 reps atleast when fresh