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

4 rounds

•4 Front Squats @60% 3 seconds down, pause 2 seconds, drive up

•10 sit-ups

Metcon

Metcon (AMRAP – Reps)

7 Min Amrap

1 Burpee

2 Weighted step ups (50,35)

After each round add 1 burpee and 2 step ups