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 (7×3@65%)

3 seconds down then explode up fast

After each round

10 Russian Twists (35,20)

Metcon

Metcon (Time)

3 Rounds

50 Double Unders

15 DB C&J (50,35)x2