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 (5×3@65%)

After each round

500m row

Metcon

Metcon (AMRAP – Reps)

5 rounds

1 Minute per round for max reps

AKB Swings (53,35)

Push press (115,75)

Double Unders

HR push ups

1 Min Rest

Your lowest numbered round will be your score