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 Back Squats working up to 75-80%
•12 Lunges holding 2x(50,35)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min Amrap
6 Power Snatches (95,65)
9 OH Squats (95,65)
12 Box Jumps (24,20)