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 (15 Minutes)

You will have 15 minutes to work to a heavy 5 rep max starting at 135/95 working up by 10lbs doing 5 reps every time. Make it as far as you can in the 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

200m Run

10 AKB Swings (53,35)

10 Pull ups