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

5×5 working to your last set being a 5 rep max for the day

Between rounds

10 air squats while holding a 15#/10# plate out in front of you at eye level.

15 Behind the neck presses w/ a PVC pipe with hands as close to your shoulders as you feel comfortable while still punching shoulder blades back.

Metcon

Metcon (Time)

3 Rounds

50 Air Squats

10 Clean & Jerks (135,95)