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@55% getting used to the new percentages)

After each round row 12 Cals

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

1 Burpee

2 Box jumps (30,24)

3 AKB Swings (53,35)

4 Pull ups

5 Push ups

6 Air Squats

RX+

20 Min Amrap

W/ a weight vest (20,14)

1 Burpee

2 Box Step ups (24,20)

3 AKB Swings

4 Pull ups

5 Push ups

6 Air Squats