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

5 Back Squats (185,125)

15 Air Squats

15 Toe Touches

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute Amrap

5 Chest to Bar Pull-ups

10 Box Jumps

5 Power Snatches (95,65)