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

10 Min Emom

Odd- 3 Back Squats @70%

Even- 30 Double Unders

Metcon

Metcon (Time)

10-8-6-4-2

Front Squat @60%

Pull ups

Burpee