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

Squat Snatch (5×4@65-70%)

Metcon

Metcon (Time)

2 Rounds

25 Overhead Squats (75/55)

15 Pull-ups

25/18 Calorie Row

15 Box Jumps (24/20)