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%

16 Russian twists (35,20)

Metcon

Metcon (Time)

3 Rounds

20/15 Cal Row

40 Wallballs (20/14)

60 Double Unders

RX+

30/20 Cal Row

40 Wallballs (30,20)

60 Double Unders