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 (7×5@60% with a three second decent )

12 Russian Twists Between rounds (35,20) <- dumbbell

Metcon

Metcon (AMRAP – Reps)

16 Min Amrap

2-4-6-8-10……

DB Box Step overs (50,35)x2

Burpees