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)