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 (Emom 10 minutes)

Odd- 3 Back Squats (slightly heavier then we did last week

Even- 20 Double Unders w/beaded rope

Metcon

Metcon (Time)

6 Rounds

5 squat snatches (95,65)

10 bar over burpees

15/10 Cals on bike