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 (4×5@75%. All sets at same weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Min Amrap

12/9 Cal Bike

6 Push Press (95,65)

3 C2B Pull ups