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

Push Press (3×10 working up to find the heaviest 10 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

5 Deadlifts (275,185)

10 Toes to Bar

15 Box Jump