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

Front Squat (5×5@70%)

10 V-UPS after each round

Metcon

Metcon (Time)

10 Rounds

6 Push ups

8 Bar over Burpees

10 SDHP (95,65)